Colosseum 9418

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What a delicious swampy suckfest at The Coliseum today.  10 (real) men were brave enough to post today including two former nantans(DD, Pusher), a former #kotter (LULU), and a former #D1(Crab Cakes). Who among us doesn’t love a dirty McDeuce?

YHC came in on 2 wheels this morning but was ready to go disclaiming that which needs to be disclaimed and off we went for a yog/mosey where we learned that McGuyver still hates me from a Sunday run where I may have underestimated the mileage.  In the back of GHMS our freshly minted black top served as our warming grounds.  Various heartpumpers: SSH, Squats, LBC, Flutters got it going.  Oddly I thought we would have a Chippendale this morning but everyone kept their shirt on. looking at you Jedi.  Making an appearance in our warmup was the always welcome 10- down burpee count sprinkled in.  got down to 7 before we changed direction to a new section of our Roman fortress.

The THANG

Dirty McDeuce- 3 exercises, 12 reps, 4 rounds.  Usually Upper, Middle, Lower but Q’s call.

  • Merkin, LBC, Squat
  • Carolina Dry Dock, Dying Cockroach, Lunge
  • Wide arm Merkins, Big Boy Situps, Jumpsquat
  • Diamond Merkin, Freddie Mercury, Apolo Oh-no

Spliced in some more burpees with 6 through 4 down.

Mosey to back parking for suicides, 5 points, 3 burpees each.

curb action with 60 seconds each of alt shoulder plank walk and steps ups.

Finish with Mary and the rest of our Burpees: 3 through 1 down

Naked Man Moleskin

Good to see Rebel this morning.  Strong, fit and at front of pack today in Dirty McD.  No question he could beat the 55th ranked tennis player unlike Federer.  Coliseum regulars JWoww, and Objection crushed as usual.  McGuyver lead from the front in his silent assassin way while LuLu  still had enough breath to explain the origin of his name.

We got in 70 burpees on the day to help our totals for the September of 1000 burpee challenge and support Double D in his efforts running in the NYC Marathon for Let Me Run.  If you finish with more than or less than 1000, pay up friends.  Lets financially support DD for this great program,

Twas a great morning.  Aye!

F3 the Fort Invergence 9/21 5:30 Rush Pavlilion!

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2

Octagon of Pain, same low price, but now with more jumping!

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Great morning and a great crowd of 16 PAX at the Poopdeck.  I mean it was still hot and humid as hell, but that’s par for this summer.

After a quick disclaimer we took off around the lot for a mosey that included some shuffle steps, NUR, and Toy Soldiers before circling up near where the cat lady roams for some Warm-A-Rama.

  • Windmills x10 IC
  • Planks (2x 10 counts)
  • Merkins x 10 IC
  • Morroccan Nightclubs x 10 IC
  • Low, Slow Squat x 10 IC
  • Hold squat (2x 10 counts)

Short Mosey to the upper lot (deck?) at the Poopdeck, I’ve been Q-loaded the last couple of weeks and the previous 2 Q’s were brutal on the arms and shoulders so I decided to mix it up a bit this morning by giving the upper body a complete break at the expense of all leg plyo workout.  I wasn’t sure how it was going to go over, but everyone seemed pretty beaten by the end.  In any case, here is the breakdown of how it works:

  • 8 Cones setup in an Octagon in the parking lot (fairly large in diameter though I didn’t count the paces) with a 9th cone in the middle of the Octagon.
  • Each cone had a (jumping) exercise on it
  • Pair up (only for the push, none of this required a partner)
  • Pick a cone, do the exercise on the cone, and then Broad Jump to the center cone and do 8 Burpees, then Broad Jump back to one of the 7 remaining cones and continue through until all 8 are completed and a trip back to the center cone after each cone for 8 more Burpees.
  • The exercises were:
    • 100 SSH
    • 100 Jump Rope
    • 50 Jump Squats
    • 50 Jump Lunges (25 each leg)
    • 50 Lateral Jumps (25 each leg)
    • 50 Knee Tuck Jump-ups
    • 50 Squat Jacks
    • 25 Bomb Jacks
      • ~64 Burpees
      • lot of broad jumping!

Everyone made it through at least once, which was the goal. In typical Jedi fashion he made it through a couple extra.  With about 10-15 minutes left we lined up for some Indian running around the parking lot.  Lead PAX drops and does 4 Burpees and rejoins at the back of the line.  We cycled through each of the 16 PAX twice before heading back to CoT and about 2 minutes of Mary to end the workout.

  • 6th annual Invergance at Rush Pavilion 9/21 @ 5:30
  • Prayers for all the teachers and kids in school
  • Prayers for injured PAX

Thanks Peg for the opportunity to Q!

Until next time,

-Flux-

 

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6 pack at Sea Legs

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I don’t usually document the runs, but I figured it could still be helpful for those Q’ing a workout at Sea Legs that may be unfamiliar with the lay of the land.  Every backblast counts.

Nothing special this morning, there were 6 of us on a, what’s now typical, muggy morning.  We met at the parking lot at the Palisades Elementary and went up the back road/hill by the basketball hoops and down Langston road where we hit Grand Palisades pkwy and took that all the way down to the roundabout and back.  About 4.5 miles of safe running off the main roads.  This is a good route that fits nicely within the time slot and has a deceiving amount of hills.

We finished up a few minutes early and circled up for CoT

  • 6th annual Invergance
  • Prayers for travel and the PAX attending the GRT
  • Prayers for Routers Grandmother-in-law who is having surgery

Thanks for the Q Hauschka!

-Flux

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4

Labor Day Hero VQ!

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First time… nervous… big stage at Honey Badger… I was cornered by Dark Helmet last Monday to lead. And by cornered I mean he casually asked if I would lead, and I said yes. I can say I didn’t get much sleep out of fear for sleeping in and missing the opportunity. Welp, I made it and so did 12 other PAX.

The clock struck 5:00, and we were off.

Warm Up

MOSEY 600 Yards
SSH x 30
Windmill x 15
Moroccan Night Clubs x 20
Low Slow Squat x 15
Mountain Climbers x 21

The Thang:

Hero WOD in tribute to Petty Officer Second Class Danny Dietz of the Navy SEALs – Posthumous Navy Cross Recipient

Jun 28, 2005. Operation Red Wings. A mission inserting four Navy SEALs into the Afghan Mountains in an attempt to eliminate a Taliban threat. Outnumbered once they were compromised, they descended the hills in search of cover.

Dietz was hit multiple times in his torso yet continued to fight on. He was finally killed when hit in the head.

Dietz was the first of the group to be killed, followed by Murphy, then Axelson. Marcus Luttrell was able to escape to a village where he was cared for until they could send word to a local marine base.

Danny Dietz was KIA during Operation Red Wings alongside Lt. Michael Murphy, Petty Officer Second Class Matthew Axelson, and 16 other Special Forces who were shot down in a Chinook Helicopter while attempting an extraction. This took place in a mountainous region of Afghanistan and was an attempt to quell a Taliban threat. Though the mission was deemed one of the greatest losses in Special Forces history, it paved the way for more success in the war on terror in the Middle East. It is because of missions like these that we are able to enjoy the freedoms we sometimes take for granted; if it weren’t for these brave men we wouldn’t have what we have today. I hope that today we honored their sacrifice through our small amount of pain.

10 Rounds

200M Run
5 Pull-Ups
10 KB Swings
15 Goblet Squats
20 Merkins

Since it was my VQ (and I obviously didn’t realize the kind of animals I’d be working with), we finished a liiiiittle bit earlier than anticipated. About 20 minutes. Whoops! Needless to say we jumped into some Mary.

LBCs (Led by Dark Helmet because I was too busy lagging behind in my WOD)
Rosalitas (Also led by Dark Helmet)
Flutter Kicks
Hello Dolly’s
Heels to the Heavens

We got up for a nicely paced 400M run, then headed back to the hill near the pull up bars for some timely Quadzillas! New to me, not to the group. They were welcomed with groans.

We circled back to the COT to do some last second Weighted Flutter Kicks. Phew! We made it! First VQ complete. Nerves relieved.

Number off (13), Name-a-Rama, announcements, praise/prayers.

Spiderman is celebrating 13 years of marriage today (Sep 3rd), good on you!

Invergence is coming 9/21/18 at Rush Pavilion, 5:30PM. DON’T bring a box of fried chicken. Apparently some people don’t like chicken.

PAX who showed up.

Harry Carry
Jiffy
Shady
Dark Helmet
Spiderman
Long Shanks
Youts
Zima
Geronimo
Twister
Dirty Harry
Sasquatch
Punch List

A few animals stayed around for a 6:30 Maltz Challenge as well as some #HIM from other AO’s. Needless to say, it was a sweaty morning filled with camaraderie and pain.

Thanks to all for giving me the opportunity to lead in the company of leaders! Looking forward to next time.

Punch List out.

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14

Suffering in Silence

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18 assembled this morning for some bells (6) and #Beyond (12). YHC decided to change things up slightly. We did the Name-a-Rama first. Read on to see why.

NMM

You’ll also note that I’m posting the Naked Man Moleskin before the workout. Sometimes the message is more important than the workout. Today was one of those days. #Beyond is designed to take you out of your comfort zone and push buttons we would rather leave untouched. Today’s discussion was on depression.

Some facts:

  • There are 123 suicides in America every day
  • The highest suicide rate is adult males between the ages of 40 and 54
  • White males accounted for 7 out of every 10 suicides in 2016

These sobering statistics spoke to me because our PAX fit right in the sweet spot of these ranges. The average age this morning was 44 – right in the thick of these numbers. Depression effects men in different ways. This group is sandwiched in between the traditional silent, strong fathers who went to work and provided for their families and the more progressive, open generations of their sons who share parenting duties and aren’t always the breadwinners of the household. Many men never mastered either of these roles and now feel lost. We’ve married capable women who take care of everything from the children to the social agenda, leaving men to feel a void of purpose. Around this age, men look around at their neighbors and ask, “why am I not as successful as my neighbor?” Outside of our homes, we are lonely. We’ve lost track of our college buddies and only connect with our co-workers on a water cooler level. We feel like we haven’t accomplished enough. For all intents and purposes, men in their mid-40s often feel neutered – unable to provide the ways their dads did and unwilling or unprepared to be Mr. Mom to their older children. To make matters worse, a job loss or divorce often leads these men into a downward spiral of addiction and despair. Chances are, you’ve felt this way or know someone who does. It becomes our responsibility to reach out to these men and invite them into a brotherhood of love. Medical professionals recommend a few steps to battle depression. I added number 5:

  1. Seek social support
  2. Support your health (get enough sleep, control stress, and go outside)
  3. Exercise
  4. Eat Healthy
  5. Give your concerns to God

All of these are incorporated into what we do each morning at F3. Social support comes in the form of other men who are battling or have battled this demon themselves. To me, its finding blades and stones to sharpen each other. It’s the second F – Fellowship. Doctors recommend finding outlets to blow off steam, exercising and getting outside. How else better than exercising outside in the elements pushing past pain with your brothers in the Gloom? This is the first F – Fitness. Finally, acknowledging that there is a higher being that loves you and wants what is best for you. Rather than telling God how big your problems are, tell your problem how big your God is. This is the third F – Faith.

I realized that the reason F3 is growing is because it is the answer to the question we never knew we had. It is the antidote to society’s poison of depression. We all struggle, from project managers to pastors. We all battle life. Why not surround yourself with guys who can build the 3 Fs right beside you? Ecclesiastes 4:9-12 says it best: “Two are better than one because they have good return for their labor. If either of them falls down, the other can help them up. But pity anyone who falls and has no other to help them up. Also if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Interpret those three strands however you wish. I like to think of them as me, God, and my brothers. That dream team can win any fight. Grab your shield and suit up, we’ve got a battle to wage.

The Thang

  • Mosey to the front of the church
  • Hold the Plank for the duration of Disturbed “Sound of Silence”
    • Listen to the lyrics. Acknowledge that many men battle depression in silence. We weren’t made to fight alone.

Mosey to the upper parking lot

  • 1 Minute of Squats
  • 40 SSHs (IC)
  • 10 Prison Cell Pushups
  • 40 Imperial Walkers (IC)

Mosey to the front of the church

  • 1 Minute of LBCs
  • 1 Minute of Flutters
  • 1 Minute of Rosalitas
  • 1 Minute of Freddie Mercuries

Mosey to the side lot

  • 1 Minute of Mountain Climbers
  • 1 Minute of Alternating Shoulder Taps
  • 1 Minute of Ski Abs
  • 10 Burpees

Mosey to the upper parking lot

  • 40 Overhead Claps (IC)
  • 35 MNCs (IC)
  • 40 Little Baby Arm Circles (IC)
  • 45 Overhead Press (IC)

Mosey to the front of the church

  • 1 Minute of Box Jumps
  • 1 Minute of Irkins
  • 1 Minute Dips
  • 1 Minute of Merkins

Mosey back to COT

  • Butterfly Stretch
  • Left Leg out Stretch
  • Right Leg out Stretch
  • 10 LBCs (IC)
  • 10 Pretzel Crunch Left (IC)
  • 10 Pretzel Crunch Right (IC)
  • 10 Pretzel Stick Crunch Left (IC)
  • 10 Pretzel Stick Crunch Right (IC)

-Italian Job

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16

Oktoberfest

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Oktoberfest is actually a bit of a misnomer – the majority of the festival falls in September each year and it only ends in October. Like most things in life, practice makes perfect. So this Labor Day, 3 men took the opportunity to practice their Oktoberfest skills in hopes of becoming superior beerthletes by the end of the month.

PAX each grabbed two gallon jugs of water out of the truck and we moseyed to the back of the school. A gallon of water weighs 8.34 lbs and is approx. 3.785 liters. If you are anticipating 1 liter steins of beer, a gallon of water is great for training.

Warm-O-Rama

SSH, low slow squats, MNC, static shoulder stretches, crab cakes

Hold My Beer

A classic component of Oktoberfest is an event where a line of men each hold a full stein of beer in front of themselves, one handed, at arm’s length, for as long as they can. It is a test of stamina where the last man to lower his stein wins, thereby gaining the love of all the fräuleins and typically some additional free beer.  The advantage is definitely to those who train. So we did.

PAX jogged with their gallons to the top of the Green Monster, the large grass hill at Crows Nest. For 60 seconds, we held out a gallon of water in our right hands in the “toast” position. Classic example of easy to write, hard to do. Then we ran down the hill and did 10 manmakers. Return to the top (carrying the water the whole time) and changed to 60 seconds of the left arm in the outstretched toast position. Run to the bottom, then 9 manmakers. Rinse repeat until you get down to 0, switching arms each time.

It got real tough 6 or 7 rounds in when the shoulders were fatigued. There was some great mumble chatter while we were holding the toast position. Just three men toasting the stars with jugs of water on top of a hill at 5:30 in the morning. By the time we completed the routine there were only 10 mins left in the workout, so we had to skip Beermaid Relays (reserved for a future Q) and headed back to the front of the school. We jogged with the gallons, doing shoulder presses as we traversed.

Beiermeister Webbs

PAX traded their gallons of water for a second set of coupons – these were only 12 oz each. We popped the tops on said coupons and headed to the grass. This was a standard Jack Webb but with an Oktoberfest wrinkle – after each set of merkins take swig out of the coupon before proceeding to the overhead claps. Coupon must be fully empty by the end of the 10th round – and all of them were. There was a lot of burping, stomach churning, and chatter, but no merlot (lager?) was splashed. A fun variation on a classic. Great for weekend AOs and public holidays. As Flux noted, it was after 5:00 so completely acceptable.

Triangle up for COT.

Danka Herr Flux for the opportunity to lead.

Prost!

Homebrew

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The mid-40’s Dynamic Duo Q

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Thanks to Smuggler for letting two crazy mid-40’s team up like never before into the Dynamic Duo. Lots of fun and wetness out there in the gloom. We focused today on encouraging one another and pushing through (the pain). Over 50% of this workout was aimed at strengthening your core with some endurance training to finish things off.  Speaking for Old Bay and myself – we had a blast (and this was no easy workout)! We hung around for some “coffeeteria” as well afterwards. I counted the total number of burpees and it was between 65-72 depending on what you went for. Special thanks to Wild Thing for making the trip to Tega Cay and demonstrating superb burpee form.

Warm-up:

DYNAMIC STRETCHING:

Jog – 1 Min

High Knees – 30 Seconds

Butt Kickers – 30 Seconds

Toy Soldiers – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Low semi-slow Squats – 12

Alternating Forward Lunges  – 10 (5 each side)- We rotated our torsos towards the side of the leg that is in front for each movement.

Low diamond Merkins – 15 single set

Single Leg Toe touches with other leg going back – 10 (5 each side)

Peter Pointers – 10

Rolling Crucifix – 5X each side

Table Twists – 5X each side

 

THE THANG:

I talked about the Nasty 7s that I had done with Sasquatch before and at an impromptu Q at The Ranch, but decided not to do them because of wetness from the night before so I gave the option. Most decided to do a jog to each corner in the basketball court and 4 burpees at each corner. Total was 20 here. I will have to formally teach the Nasty 7 at another time.

Stacked Feet/Staggered Hands Merkin (switch every 4) – 60 secs

Banana Rolls – 120 secs – Did with coupon for 60 of those secs

Leaning Crescent Lunges with coupon – 1 min with and 1 min without

Sphinx Merkin – 60 secs max reps

Bow to Boat – 120 secs – I was nice and we did not do with a coupon 

Side Lunge and raise coupon to put on the imaginary “shelf” – 45 secs each direction

Prison Cell Burpee (boy these were fun!)- 60 secs

Side Hip Raise – 30 secs each side

High Plank to 6 inches Run (this one really stunk)- 60 secs

Superman Banana – 60 secs

Yellow rope hoppers – 60 secs

Hillbilly Walkers – 30 secs

Imperial Walkers – 30 secs

300 Secs of Abs:

Upper Circle LBCs – 30 secs each direction; 5 sec rest between each

Twisting Pistons – 30 secs

Alligator Walks  (on forearms) 60 secs;

Canoe Crunch – 30 secs

Slow LBC and Twist (Crunch and Twist) – 60 secs

Regular Plank to the end – 60 secs

Immediate transition into my partner in crime’s Q, the infamous Old Bay:

1) Bent ladder with Morning Wood on the field and Burpees at the entrance to the parking lot. Run between a burpee and the field was backwards and a side shuffle left/right to a distant cone where Morning Wood (Turkish getup) occurred and repeat. This was taxing!

2) Catch-me-if-you-can on path around fields. Exercise was Merkins/Butt-kickers.

3) 7 extra burpees

4) SSH – 15

COT: Key items: Prayers for the Ms and praise for Delta’s great news.

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Good times at the Colosseum

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Sorry for the delay….went DR right after for the week

 

Was called on to Q the Colosseum and worked to make sure everyone got better. 10 PAX joined me on this balmy morning, except one guy was missing? No FNG’s, but made sure to do a good disclaimer (per CSPAN’s orders) and off we went. It had been a while since I had visited the Colosseum so I was hoping I remembered the favorites.

 

Warm-up

Mosey down the road heading against the pick-up line towards the end where it dog legs right to 160. At each light post along the way we started with side shuffles, facing away from the school, then towards the school, then carioca, butt-kickers, then toy soldiers. Finish with a Mosey to the small teachers parking lot on the left. Circle up.

Windmill x15 Cad

Moroccon Night Clubs x 35

Low slow squat x15

Overhead claps x25

Happy Jacks – 5 rounds

Mountain Climbers x 15

Honeymooner into DD

Recover

 

The Thang

Mosey out the parking lot towards 160 and stop at the second light post (including this one, there are three that were used). I called this a progressive workout, but there might be a better name:

 

Start with 10 merkins at the current light post. Run to the next light post, then back to the home light post (like a suicide). 10 merkins again, then run to the next light post, 10 knee slap jumps, return to home. 10 merkins, proceed to the next post for 10 more KSJ, then to the 3rd light post for donkey kicks. Once completed return to home. Once the Six was in everyone on their six for some LBC’s x 15 in CAD. Recover.

Round Two- only two changes were a switch to CDD on the first post, and each rep was bumped to 15. Once completed PAX moved to their six for flutter kicks x15 in CAD. Recover.

Round Three- Everything the same except now the reps bumped up to 20. After completed, on the six for hello dolly’s x20 in CAD. Recover. 2 quick ten counts by the PAX and then off to the next spot.

Mosey around the front of the elementary school stopping quickly near the flag. Circled up for a quick round of SSH x 25. Continued on to the black top area and around towards the back of the elementary school near the wall. Circle up for a quick round of Imperial Walkers x 15.

Partner- up for a modified round of Dora- 50-merkins/100-squats/150-LBC’s

Start at light post facing the chest high wall- Partner 1 works on 50 merkins while Partner 2 runs to the wall, up and over, to the school wall. Hit the wall and then complete 2 burpees. Return back to the starting spot. Continue this pattern until the 50/100/150 goals as a team are hit. Recover.

Mosey over to the cones on the black top and face the side of the middle school. Run 50% down to the first basketball hoop and then sprint to the end. Grab a spot on a bench for 20 dips in CAD. Then into wall sits for a full round of a entire PAX ten count. Head back to the Light post and turn and face back towards the school again. Run 75% to hoop and sprint end. Grab a bench for 20 dips in CAD. Recover and jog back to the starting spot. One more round of the same. Recover.

By now we were getting close to running out of time so off to COT we went. We had just enough time for a round of American hammers.

Announcements- 6th Annual Invergence is Sept 21st at Rush Pavillion. Read your newsletter.

Prayers:

Kids

Marriages

Thanks for the call out Jekyll. I appreciate the opportunity. And thank you PAX for the honor of leading you.

 

Frat Boy

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Live in the Present and Feel the Slow Burn

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Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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Recovery Q

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Almost evenly split, 6 for the bootcamp and 5 for rucking.  After a busy week of tough workouts and Qs, I did not have much time to plan for this morning’s adventure so I borrowed routines from some HIMs.

Warm-ups:

Butt Kickers

High Knees

Soccer Circles

Next, we jogged over to Just Fresh for COT.

SSH x 20

Imperial Walker x 20

Windmill x 15

Plank

  • Elbows, left arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog
  • Elbows, Right arm out for Moroccan Night Club x 10
  • Back to plank
  • Honeymooner
  • Downward Dog

Next, we lined up for 7 minutes of sprints.  Each segment was 1 minute, any extra time would be used to rest between sets.

We took a break from the running and performed part of this week’s Iron Pax Challenge:

25 walking lunges

25 squats

Rinse and repeat 4x

Next, we went back to the clock for ten minutes of merkins.  Each 1 minute segment, we did 20 merkins, any extra time would be used to rest.  This exercise was tough, not much rest 5 minutes in.

We headed back to COT at a slow jog pace, passing the ruckers twice along the way.  We had time for one set of LBCs before time elapsed.

 

Announcements:

Q School – Golden Corral starting next week

The Fort Invergence – Sept 21 @1730, Rush Pavilion

Prayers:

Injured Pax

Family stresses (kids, jobs, etc)

New F3 Pax – life changing, keep coming out

Families traveling over the holiday

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