Prepared for Rucking?

It was an honor to lead 6 High Impact Males this morning in the Ruck WO at Golden Corral. This is always a difficult Q for me because I never want to underestimate the abilities of the men I am leading.

WARMUP

We began the morning by circling up for a short COP to warm ourselves up and performed the following: Imperial Walkers, Low Slow Squats, Peter Parker Peters, & Merkins. We than Rucked 2×2 over to the Rite Aid where YHC had set up our workout.

THE THANG

The first time I ever attended a Ruck WO Zima was on Q and this is what he did. A Ruck Pyramid doing the following: 25 Burpees; 50 Merkins; 75 Ruck Swings; 100 OH Flutters; 75 Ruck Curls; 50 CDDs; & 25 Burpees. I know this sounds crazy, and trust me it was. Between each set of exercises the PAX were to run around the Rite Aid back to where we began. We then Rucked 2×2 back to the COT where I shared what is below.

NMM

Are you prepared for each day as you approach it?

I asked the PAX if they were spiritually prepared to face their maker. We better ourselves everyday physically but are we doing the same spiritually. Does what we do at F3 in the morning compare to the rest of our lives?

If we aren’t prepared, how do we lead our communities? How do we lead our M’s, our 2.0’s, our F3 brothers, our coworkers? We cannot lead unless we are prepared. We cannot lead unless we are being led. Are you being led by this world or your maker.

You have a choice to make. What will you do today to be prepared?

Luke 12:40 ‘You also must be ready, for the Son of Man is coming at an hour you do not expect.’

ANNOUNCEMENTS

Sign up for Yeti-2/24/2018.

Read your Newsletter.

PRAYERS/PRAISES

Multiple prayers for sick family members.

Prayers for PAX who are suffering.

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The BeachBall

Neighbors and police were alerted of a suspicious shadow dropping off cones and a dangerous-looking gray mass onto dark, empty parking lot and then driving off to meet with CEO-looking PAX at Walter Elysha. YHC started giving the disclaimer but Site-Q Bonsai felt insecure about Latino accent and wrong use of words so he took over and messed it all up.  FNG was very confused and the rest, embarrased.

Warm-up

Mosey on running track swinging some Buttkickers (Site-Q alerted YHC that A**kickers is a curse word), high-knees and uphill Karaoke.

Once in COP: SSH – Windmills – MNC – Squats – Doggie paddles – plank and 6-inch keeping mississippi count.

The Thang

PAX were asked to perform Bearpees along ten trees.

-Nine???  Someone complained.  -How do you expect us to bearpee eight trees? There’s no way I’m gonna bearcrawl seven trees.

But in the end pax overcame and did all six trees as originally requested.

Mosey to parking lot next to lady who doesn’t like PAX screaming.  Backwards uphill climb.  At this point attempting to do the pain stations seemed pointless since most PAX were out of breath, so YHC simply introduced the BeachBall (see pic), which PAX bounced around like infants.  LBCs ensued while rotating BeachBall and then the ArmWrestlingRollingCarousel (patent pending) was introduced:  PAX lay flat on their bellies facing each other in two rows, and arm wrestle in manly tension while one reads theme verse (Isaiah 41:10). Then one row rolls over and faces next contendor while new PAX reads verse.  Rinse & repeat until all have read verse (arm switch when first row is done rolling).  Of course, Long Shanks arm-wrestled two at a time in an audacious display of arrogance.

Co-Q Cornhole took over at this point with what was left of PAX, but mercilessly had all bearcrawl downhill on reenactment of Civil War battle but with pinecones.  People’s Chair for all while two PAX graciously jumpjacked  with the sunrise behind, silhoueting the too much barBQ from the night before.  Deconstructed Burpees took everyone by surprise and there was a lotta groaning and destructive chatter.

Derkins, step-ups and dips brought joy back to brave PAX.

Then alternating pull-ups, step-ups and laps around kiddie park.

ABS

Ab-lap where Atticus over-underperformed, making Pusher blush, but he claimed him as Q-school disciple all the same.

FNG was interviewed an named Oz, but YHC missed out on all the cultural references.

PAX were encouraged to not be anxious and prayers were lifted up.

2nd F at Peach Stand in support of community business.  A joyful moment.

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Creative Misery at the Rock

When Smuggler organized this Q combo, he must’ve known a lot of PAX were looking for that Saturday morning push. After some banter back and forth between the WEP Q’s and us Alcatraz Q’s, we were pleasantly surprised to see car after car after car roll into Runde Park this Saturday morning. The weather was warm and the PAX were primed with the early mumble chatter. With the typical “don’t hurt yourself and don’t sue if you do hurt yourself” disclaimer, we took a very abbreviated (10yd) mosey to the right side of the parking lot (a slight teaser for what was coming).

Jog to the other end of the lot and back then repeat.

Walking lunges 1/2 way down then high knees to the end. Same thing on the way back to the start.

Windmills & deadlifts to warm up the legs a little more then mosey to the top of “THE HILL”

PAX squat for 20sec then jog to the base of the hill followed by an all-out sprint back to the top of the hill and squat for the six.

Repeat for a 40sec squat hold then the jog down/sprint up and squat for the six.

Repeat for a 60sec squat hold then the jog down/sprint up and squat for the six.

Find some curb and 50 calf raises each leg.

Mosey to the field for a circle up.

This was when I think they really lost my mind…Lt. Dan’s (1 squat and 4 jumping lunges (2ea side counts as 4)) and we went to 8:32 before handing it off Tesh!!

With Tesh on Q, you just had a feeling this was going to get bad.

With the PAX in a very long plank:

5 Merkins

10 Mountain Climbers

5 Merkins

10 Peter Parkers

5 Merkins

Various Tesh-approved CORE exercises

Mosey to the fence line:

Merkin-Turtle crawl (can’t explain…you had to be there)

10 Merkins

Bear Crawl 50yds

More Tesh-approved CORE exercises

10 Bombjacks x 3 rounds

Mosey to the playground and split into 4 groups

Rotate through 5 pull-ups & 10 dips. For those waiting, hold the Al Gore pose.

Yet more Tesh-approved CORE exercises

Repeat the above 2 lines

Closed it out with 6min of Mary which couldn’t end fast enough.

Announcements: Yeti (Newsletter), Reading in Paradise

Prayer Requests: Praise for Palmer family, Cornerstone’s family, continued prayers for the Family & Friends affected by the recent tragedy’s our community has experienced, our officers, job transitions, marriages.

I’m sure Smuggler will get a little verbal backlash on this but hey, it made us better and everyone crushed it.

Maximus & Tesh

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Extra Heavy BEYOND – It’s more than a Workout

For those of you that know me and my workouts, there typically isn’t a whole lot of “messages” as I try to make it all about business.  However, this time around, I focused on delivering a message that meant a ton to me and my journey, but also hopefully sparking something in the hearts of the pax.  Let’s get w/ it:

Quick mosey over to the lit side of a building w/ plenty of heavy objects for the Pax to worry about while we did our warm-up.  It was short and sweet:

Wide Grip Merkins x10 (in cadence), followed by Diamond Merkins x10 (in cadence) followed by Merkins x10 (in cadence) – nothing like 60 push-ups to get us started.  From there it was all about sitting on our six and stretching so I could focus on the first part of the message.

I asked the Pax who had figured out their marriage and felt they are their spouses were 100% aligned – crickets.  Next question – Who has ever confused “being a provider” with being a good husband?  A few hands went up.  Well I can surely attest to that, and I’m a changed man because of it.  Without going into too many details, I let my priorities get so out of order that I lost my connection w/ my wife.  And it took an act of courage on her part and some serious gut checks to remind me of what matters.  In order, work took the most from me, got home, spent what little time I had w/ my kids (which was basically putting them down to bed), F3 probably got the next sliver (my mornings) and my wife got what was left.  That equated to nothing really, maybe some shallow conversations, tiredness from me, tiredness from her.  This went on for far too long until a late night conversation already past my bedtime lasted 3 hours.  It hit me like a ton of bricks  – our connection was nonexistent and it was time to get it back.

Next up – Heavy a$$ tabata stations.  6 stations, each had two different exercises, 2 pax per station.  40 seconds on, 20 seconds rest.

1a:  Coupon – 40 lb metal chain, Exercise – Jump Squats (wrap that chain around your shoulders / neck)
1b:  Coupon – 2 25 lb bags of metal pellets, Exercise – Curls

2a:  Coupon:  80 lb tree (I’m not kidding), Exercise – Man Makers (good luck)
2b:  Coupon:  30 lb tree or 40 lb stump, Exercise – Lunge Jumps (could swap any coupons for either exercise)

3a:  Coupon:  Cinderblock, Exercise – wood choppers
3b:  Coupon:  Cinderblock, Exercise – v sits (press cindy then touch toes pointed high w/ cindy)

4a:  Coupon:  50 lb bags of limestone, Exercise – shoulder press
4b:  Coupon:  50 lb bags of limestone, Exercise – flutters w/ push press

5a:  Coupon:  none, Exercise – vert wall w/ chalk (vertical jumps on brick wall – use chalk for first jump, mark your high mark and then spend the rest of the time trying to touch that line)
5b:  Coupon:  none, Exercise – bear crawl the perimeter

6a:  Balls to the Wall hold 40 seconds
6b:  Single Leg Wall Sit (20 sec each leg)

Mini break w/ continuation of the message – well the night of the “revelation” from my wife or what I call my re-awakening, I had a flashback so randomly of something CSPAN once said at a workout 2 years before.  It wasn’t random, because it was so fitting, but I honestly hadn’t thought about it in a long time.  It was the bullseye theory of prioritization that I clearly lost containment on.  My bud Witchhunt also helped me a few months back w/ some podcasts to listen to around time management.  Both pointed to the same tactical response – God gets your first.  That’s it.  So my wife and I got tactical – we committed to God and to each other to spend the first 45 minutes of every day together, reading God’s word.  Since that night, we have read together almost every morning (and the couple that we missed we text each other when we can catch up w/ reading and explain what we got out of it) independently the same reading plan, journal independently, but then share what God spoke to each of us.  When you share what spoke to you, you really hear what is going on with each other.  You hear each other’s real time emotions, real worries, real anxieties, what’s ahead, what’s behind us.  I can honestly say I feel closer and more aware of my wife’s true feelings that I ever did in the 13 years we’ve been dating / married.

RINSE AND REPEAT TABATA ABOVE.  NASTY.

We didn’t have a ton of time, so I ran the pax over to a wide open parking lot that had already been set up w/ cones.  An old fashioned football drill I remember doing from double session conditioning.  SNAKES.

One after the other –
Sprint 40 yards, side shuffle right 40 yards, back pedal your butt off 40 yards, side shuffle left 40 yards, sprint 40 yards, side shuffle left 40 yards, back pedal 40 yards, side shuffle right to starting point 40 yards.

I finished my message w/ something that was another a-ha moment w/ my wife about 6 months ago – a small group we did on a series called “Love & Respect”.  In a nut shell it taught us how God wired men and women differently.  Women need love; men need respect.  Not respect in a sexist, egotistical way, but our emotions are clearly influenced by when respect is given or clearly not.  Application – it’s all about how we talk to each other.  Always ask yourself if you’re the husband – did what I say come out in a loving way?  If not, you may want to apologize in advance and say exactly that (ie. I’m sorry honey – I clearly didn’t say that in the most loving way.  That’s not what I meant…).   Most times it’s not what we said, it’s how we said it.  Intent was harmless, the delivery was just not loving.  Same goes for the wife – instead of doing what most men do when they get angry and walk away, we should say, “I feel like what you said was not very respectful”.  More times than not, your wife will realize that was the case and apologize before anything gets out of hand.  Avoid the vicious cycles – husband gets mad, they walk away / internalize everything, they get distant, distance to the wife is clearly unloving, she gets more mad, results in her snapping at you and being disrespectful.  Repeat, repeat, repeat.  Avoid this and be loving men.  That’s all she wants.

RINSE AND REPEAT the SNAKES – only this time, double the distance for each direction.  Fun.

Made it back to COT 2 minutes late but the pax were cool w/ it.  Announcements, prayers for all the senseless violence the last couple days (peach stand, York county officers, kentucky school victims) and for vision / direction on those ideas / things that enter your life and you clearly know you need to do something w/ it.  Huge thanks to Maximus for asking me to lead this workout so early in it’s existence.  I really appreciate it man and I hope my experience can help some guys out there repriortiize and grow closer to their wives.

ChaChing

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Going Primal at Pantheon

At 0514, Pusher learned that YHC had the Q for Pantheon this morning and acknowledged that he needs to check Twitter more often. But, he stayed, along with six other PAX who didn’t know what they were getting themselves into.

At 0515, the disclaimer was given, and a promise was made that there would be no levitating, as apparently that was a concern to some.

Took a long, slow mosey around the back of the school with high knees, lunge walks, knees-to-chest, and toy soldiers thrown in before circling up in the side/hidden parking lot for COP.

COP

10 Slow windmills IC

15 Hillbilly walkers IC

20 Moroccan night clubs IC

Wrist and elbow mobility (wrist circles, elbow circles, wrist lock, wrist stretch)

10 Merkins IC

Quick downward dog to honeymooner combo for good measure

Mosey back around to the front of the school for the real fun.

The Thang, Part 1

I am a huge fan of exploring mobility and building flexibility and athleticism at the same time. This morning, we did a series of different animal “walks” or “crawls” in front of the pillars, as there’s a nice, straight, flat area to work with. We didn’t get through all of them, but this was the plan:

Bear crawl (2 lengths)

Crawl bear (1 length)

Anteater walk (1 length; Tesh complained about this a lot, so you know it burned)

Crab walk (forward 1 length, backward 1 length; Never Never is a king crab walker)

Fiddler crab (lateral crab walk, facing the school for 2 lengths; Shady modified with some sort of flipping breakdancer spin move, while Pusher, Sugar Daddy, and some others modified with what ultimately turned into a butt scoot)

Monkey/gorilla crawl (facing the school for 2 lengths; Lutefisk demonstrated good form with pointed toes and everything)

Sneaky gorilla (1 length, lots of knuckle dragging, i.e., glove destroying)

Low bunny hops (1 length)

We didn’t get to komodo dragon crawl, chameleon walk (this one would be a real crowd pleaser), frog jumps, and one or two equally horrible others. But, with time running short-ish, I wanted to make good on my promise to alleviate the pain and bring back the inverted burpee. So up we went to the soccer field for

The Thang, Part Deux

Burpee 11’s just sounds bad. Add in a bear crawl and LBCs and it’s even better. Cones were lined up 30 yards apart with a row at the halfway point. PAX started with 10 burpees, bear crawl to the middle cones for 20 10 LBCs, then bear crawl to the far cones for 1 inverted burpee. Bear crawl back to the middle, 20 10 more LBCs, and bear crawl to the start. Rinse and repeat, 11’s style (9 burpees, 2 inverted burpees, 8 burpees, 3 inverted burpees, etc., but always 10 LBCs).

We got maybe halfway through this last part before time ran out and we moseyed walked to COT to wrap up.

Announcements

  • Fish Sticks needs a Q for next week, but YHC is apparently not invited. Pusher and Shady both indicated they were possibilities.
  • Yeti is coming up February 24. Do it, or make a relay team, or pass out water, or something.
  • Read your newsletter.

Prayers and Praises

  • Pusher mentioned Cesspool (PAX in Columbia) is in a hard place, as his wife is having health issues that came to a head over the holidays. Prayers for her, and for him and their kids.
  • Shady has a friend at work dealing with infertility
  • Shady is also looking at pursuing another job within his organization
  • Praise that Tesh’s job is going well, even if it means he has to work to make money

Thanks to Fish Sticks for the opportunity to lead these men, and for the PAX who put up with this nonsense. You don’t get better if you don’t push yourself to do new things, and I think we did a few new things, and had some fun in the process.

-Jedi

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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The Armory – Keeping warm while listening to Death Metal

8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
  • Mosey around church
  • Shuffles
  • karaoke
  • toy soldiers
  • SSHs

 

Go Grab bells and meet at the circle

Partner up and here we go…

  • Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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Frozen: The Fort Version – Let It Go – 12/30/17

12 men met on the frozen tundra that was Walter Elisha this morning to get better. Freebird led the first half of the workout and Ginsu closed it out. Motivational words were given re: purpose & intentionality heading in to the new year.

Warmup

Mosey to the field

  • 21 side straddle hops
  • 10 slow windmills
  • 21 side straddle hops
  • 11 monkey humpers
  • 21 side straddle hops
  • 10 merkins

The Thing

Mosey to the playground & partner up

  • Partner 1 – run a lap around the playground
  • Partner 2 – toe taps on the playground barrier
  • Flip flop
  • Rinse & repeat 3x

Mosey to the tree line

  • Lunge to the first tree
  • crab walk to second
  • lunge to 3rd
  • crab walk to 4th
  • lunge to 5th
  • crab walk to 6th
  • mosey back to start

Hand off to Ginsu

  • 10 burpees OYO
  • 10 Merkins OYO

Mosey to the playground and get back to parters

  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop
  • Partner 1 – take a lap around the playground
  • Partner 2 – pullups AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 – dips AMRAP
  • Flip flop
  • Partner 1 – take a lap
  • Partner 2 diamond merkins AMRAP
  • flip flop

Mosey to the big hill for modified Jacob’s ladder

  • Run to top of hill, do 1 Merkin
  • Run to bottom, only 1 burpee
  • Run to top, 2 Merkins
  • Run to bottom, only 1 burpee
  • Continue until 10 merkins at top, 1 burpee at bottom

Mosey to the wall at Springs

  • Muscle ups – in cadence – 10x
  • Rinse & repeat x3
  • Captain Thors to 5×20
  • Boats & Canoes

Mosey to COT

Announcements

  • Joe Davis Run – last day to sign up
  • Convergence on the 12th
  • GoRuck Lite

Prayers & Praises

  • Prayers for Mr. Clean & Family
  • Praises for Freebird’s new job
  • Prayers for Gobbler’s sister
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Pantheon: 45min Plank…..can you do it?

It was forecast to be 100% rain at 5am and when I let the K-9 out at 4:40, it was not raining. Thank you Sky Q!! It drizzled on and off but no downpour. I was glad to see 7 PAX arrive so that me and Fish Stix did not push each other to the point of Merlot splash. Was nice to have even number of 8 because I’m a little OCD and like even numbers.

Away we went after the disclaimer and other chatter….

Mosey to back of school and form the letter “L” under the over hang to stay dry…..one time its drizzling

  • 20 SSHs
  • 10 Windmills
  • 20 Squats
  • 10 merkins

Mosey to swings

  • 20 swing crunches
  • 10 Inch Worm Merkins
  • 2 rounds

Mosey to road behind school (rain stopped)

  1. Run 100 yards, do 100 SSHs, Run back and plank for 6
  2. Run 75 yards, do 75 Mtn Climbers, Run back and plank for 6
  3. Run 50 yards, do 50 LBCs, Run back and plank for 6
  4. Run 25 yards, do 25 Merkins, Run back and plank for 6
  5. Run 10 yards, do 10 Burpees, Run back and plank for 6

Mosey to far side of school and form “L” again drizzling again

  • Lazy Dora 1,2,3
    • 100 Merkins – Partner 1 Planks, Partner 2 does 10 reps and switch back and forth
    • 200 LBCs – Partner 1 Planks, Partner 2 does 20 reps and switch back and forth
    • 300 squats – Partner 1 Squat Hold, Partner 2 does 10 reps and switch back and forth

Mosey to front of school find grassy spot

Jack Webb Plank Jacks

  • 1 merkin, 1 plank jack: 4 overhead claps
  • 2 merkins, 2 plank jacks: 8over head claps
  • 3 merkins, 3 plank jacks: 12over head claps
  • 4 merkins, 4 plank jacks: 16over head claps
  • 5 merkins, 5 plank jacks: 20over head claps

COT:

We talked about some of out favorite things about Christmas. Some of them were Cards, giving gifts, smiles on kids faces, being with family and my own was the peace and quiet on Christmas Eve was always my favorite…..away from the chaos of life.

We live in scary times; loss of jobs, marriages are tough, kids are angry or depressed, war, terror, fires, hunger, division and illnesses. No different than 2000 years ago in Bethlehem when the king was killing people at will and the roman soldiers were occupying the land and it was intimidating and scary. However they whole point of Jesus coming on Christmas was to remove fear. Believe in him and know the peace he brings and be confident that he has your back and you wipe fear from your future.

Humbled and honored to lead. Thank you Fish Stix!

Cake Boss

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BRR Comes Early to Laces In

It was a cold, windy December morning where 9 pax (7 BC and 2 Runners) showed up for their daily down payment.  The wind was fierce today, the kind that cuts right through you so I wanted to make sure we got nice and warm.  Laces Out went off campus for a tour of Fort Mill.  Here’s what went down (or as best I can remember) at Laces In:

Mosey to Band lot (it was further than I thought) for COP

Line up facing across the band lot for a series exercises

  1. Toy Soldiers to mid way – Sprint to other end of parking lot
  2. Butt Kickers back to midway – Sprint back
  3. Karaoke one way
  4. Karaoke back the other way

COP: SSH x 20, Windmills x 10, Mountain Climbers x 15, Squats x 15, Slow Merkins x 10

Main Course: Line up facing across the band lot for a series exercises again

  1.  Alligator Merkins for three parking spaces – sprint to other end.  LBC x 25
  2. Frog Jump Merkins for three parking spaces – sprint to other end of lot.  Flutters x 25
  3.  Bear Crawl half way – Sprint to other end of lot –  LBC x 25
  4. Bear Crawl half way – Sprint to other end of lot

Mosey to hill by stadium for partner work .  B.OM.B.S – 75 Burpees, 100 Overhead claps, 150 Merkins, 200 Big Boy Situps, 250 Squats in accumulation while your partner runs to (almost) the top of the hill.

Once finished – Partner 1 holds a plank while partner 2 runs hill and performs 10 Bombjacks at the (almost) top.  Rinse and repeat until COT

NMM: 2.3 miles was the count on my Garmin this morning.  I had no idea we were going to run that far but we did.  Thanks Longshanks for pointing that out!  Team Chafing the Dream is locked and loaded again for BRR 2018 so I was anxious to get out there and hit the inclines.   I love running hills and feel it really gets the blood flowing and makes you stronger.  The pax worked hard this morning and we were all better for it.  Thanks Lil E for the opportunity.  I’m usually at Laces Out so it was cool to explore the bootcamp option at FMHS.  Lastly, I had never formally met Sugar Daddy.  It was nice to meet you and I appreciate the mumble chatter.

Announcements: Joe Davis Run, Christmas Convergence, Focus on recruiting those FNGs

Prayers – Deacon’s upcoming Christmas present!

Until next time…

STH

 

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