YHC had the honor of leading the fine men of the Fort at the Coop again.  As many have said, this is our most complete AO in the rotation and I felt it was time to use all of its goodness today (except for the track, which was locked).  After the warm-up detailed below I talked a bit about something that struck me this weekend as I was listening to BBC radio.  They were speaking to a female rabbi who is leading smaller groups in California to worship a more focused and intimate setting – they meet in private homes, cafes and restaurants.  The thought process is that it is nice to break out of the norm and put yourself in the fringes.  An are where there is a focus on something other than just going with the flow and accepting today’s society as just “the way it is.”  She also spoke about the emergence of mega-churches and the fact that sometime people feel lost in those settings.  She wasn’t making a judgment about mega-churches, in general, but she noticed the needs/wants of certain people to stand out and be held accountable.  People growing tired of the “free pizza if you attend this worship” and the thirst to be missed if you are absent, to be held accountable for when you are there.  For obvious reasons, this put my mind to F3…we are the fringe.  We are missed when we are absent.  We are noticed when we are gone.  And we are held accountable to bring something to the table when we arrive.  Be it sweat equity with the “you against you” attitude of the workouts or actually serving as Q for the workout.  We are the fringe.

Warm-up

• Lap around the parking lot with high knees, butt kickers, karaoke, skip hops and backwards running mixed throughout.
• Circle up near the rock pile for WM, SHH, Slow-low Squats, Slow merkins, and a plank series.
• Now, grab a rock….and choose wisely.

The Tour

• Mosey to the Grinder
  • 10 Rock burpees
  • Sprint to the other side
  • Sprint back
  • 25 yard lunges with the rock
• Mosey to the upper practice field
  •  1st corner = 25 rock squats
  • 2nd corner = 20 rock curls, 20 rock overhead tricep extensions
  • 3rd corner = 25 merkins on your rock
  • 4th corner = I honestly forget – maybe more curls and triceps…
• Mosey back to the parking lot
  • 25 LBCs with rock on chest
  • 10 Russian Twists with rock
• Mosey to ROTC building and split into two groups
  • Group 1 – 10 burpee pull-ups
  • Group 2 – run to bottom of hill with rock and then back up – rock LBCs until Group 1 is done
  • Switch up
• Mosey to Wall of building at base of hill
  • People’s chair while holding rock
  • 10 count Sir Topham Hat – then drop 6″
  • 10 count Pebbles with rock overhead
  • 10 count YHC
• Mosey to garden area
  • 10 (each leg) step ups onto planter boxes with rock
  • 10 (each leg) step ups onto planter boxes with rock press over head
• Mosey to base of hill
  • 25 rock curls
  • 25 rock overhead tricep extensions
• Slow mosey back up hill to rock pile while holding the rock overhead and passing it hand to hand
  • More low slow squats
• Toss that rock and mosey back to COT with come high knees and butt kickers mixed in.

BOM

Moleskin 

Cake Boss made a late appearance to the workout cleverly arriving right after we tossed the rocks – a true veteran move.

Good hard work by all the PAX.  Announcements in the newsletter and some praise lifted up for Chicken Hawk’s son to have the courage to come to him about a delicate matter at school.  Talk to your kids and let them know they can talk to you.  Always a pleasure to lead!

Aye!