I showed up at the Abyss 15 minutes early to put some cones out, always happy to see the site Q Witch Hunt already beat me there. After doing my thing, we circled up and had 13 PAX ready to push it today…and with 30 seconds to start, our boy Vinny peels into the parking lot, slams it in park and is ready to take off! It amazes me how he can always get within 45 seconds of 5:15pm to any AO. Gave the disclaimer, no FNGs – we mosey.

Headed towards the bus parking lot in back, did some dynamic warm-ups while we headed that way.
High Knees – Butt Kickers – Karaoke – Toy Soldiers

Circle up for COP
25 SSHs – 20 IWs – 25 MNC – 10 Merkins – 20 Plank Jacks – maybe a few others…

Mosey back around to the front of the school. I shared something on my heart (see the Moleskin) then we started the hard work.

There were 6 cones set up around the parking lot, total distance about 0.4 mile. At each cone do the exercise, run to the next cone, next exercise. There were two exercises at each cone so we could finish two laps.

Exercises were:
Cone 1 30 Ranger Merkins
Cone 2 30 Monkey Humpers
Cone 3 30 Bench Dips
Cone 4 40 Carolina Dry Docks
Cone 5 10 Burpees
Cone 6 50 Flutter Kicks

Back to Cone 1 Round 2
Cone 1 20 Diamond Merkins
Cone 2 40 Mountain Climbers
Cone 3 20 Derkins
Cone 4 50 Side Straddle Hops
Cone 5 20 Bombjacks
Cone 6 30 V-Up Twists

We gathered everyone back up at Cone 6, and continued to do V-Up Twists, which everyone HATES (thanks Witch Hunt!) so it ended up being around 50-60…

We still had 15 minutes left, I thought about adding something else to do, but Vinny pointed out we should do it again…and so that saved me the brain power! We started around the lot for a 3rd loop, and then Vinny was kind enough to scold me for NOT having a stronger mental capacity to think of something fresh. Some days you just can’t win!

I told the PAX pick which of the two exercises you want to do at each cone. We finished the loop once again, no one picked V-Up twists, not a surprise…

We finished with a few minutes left of Ab Lab. I started with Freddie Mercurys, tossed it to Witch Hunt for Hello Dollys (I think) and then to Vinny. He was kind enough to pick V-Up twists, and he found the EXCELLENT cadence to keep us on count!

The Moleskin

I attended Crossroads Tuesday for a quick coffee refresh and C-Span started sharing about the King, the Queen and the Jester. I have read Dredd’s posts about these three, but C-Span jogged my memory just at the right time. I told the PAX that the King is fitness and exercise, and the Queen is what you put in your body. A good rule is the King CANNOT outrun the Queen! But I’m not talking about them, I wanted to talk about the Jester.

The Jester is that voice in your head that tells you to sleep in instead of post, or that you should quit at (X). He tells you that you’re not good enough at your job, or to have another drink even though you’ve had too much already. He likes to tell you you’re a bad parent and husband.

Sometimes he’s just a whisper, but other times he likes to shout at you that you are no good. Lately for me, he’s been shouting a lot more than not. When I have those times where he wants to pull me down, I’m so thankful for this group of men that help me quite his nonsense! Find yourself a whetstone partner, come out to a 2nd or 3rd F gathering. These men have your back!

I really needed this group this week, and as always they never disappoint!

Keep posting PAX!

Royale