10 faithful converged in the Abundant Hope Church parking lot for a change of pace workout with a guest Q.

The Thang:

3 warm up laps around church property

COP: 10 burpees (had to start off strong that this wasn’t going to be your typical Little Mike as Q workout!), 30 SSH, 20 squats, 20 imperial walkers, 10 squat-merkins, 20 mountain climbers, 10 merkins, 20 bicycles

Line em up facing the long way of parking lot.

Sprint down and back

Karaoke down and back

side shuffle down, sprint back, change sides-repeat

Lung walk down, lunge walk 1/2 cave man walk 1/2

Modified beat- suicide with 10 squats 1/2 way, 10 merkins at starting line

Repeat with backwards run and 5 burpees

Plank series

Frog jump 1/2, alligator merkins 1/2

Frog jump 1/2, peekaboo street jumps 1/2

6 MOM (Beacon departs a little early…. missed the 4th quarter)

Mosey to hill in front of church

Bear crawl to top of hill, 5 merkins, jog down, 10 squats, repeat for 5 cycles

Partner up, partner A wheel-barrels up, jog down, partner B wheel-barrels up, job down, 10 sumo squats- repeat for 5 cycles each

COT

Moleskin: A solid hard work put in by all this morning. T-claps to Little Mike for keeping the mumble chatter going throughout the pax…. didn’t realize he was bilingual either…

Shout out to the Fort pax that joined this morning, Crab Cakes, Beacon, Cake Boss! Beacon and Cake Boss live a little too close for coming up with excuses for fartsacking on future posts.

BTW, who get’s named Iron Lady…. just saying….

WWL

The Thang

9 Faithful launched into the Gloom for the second week of a new plant as part of the Abundant Hope Men’s Discipleship Program:

Circumambulate the Abundance (2x) to COP

SSH – 25

Imperial Walkers – 25

Mountain Climbers – 25

Merkans – 15

Mosey to Practice Field

Quick Feet/Jump Pivot/Up-down Combos – commands called by each PAX

Mosey to the Courtyard of Picnic

Century Club – 25 x of Dips, Incline Push ups, Step ups, Derkans, Circumambulate the Abundance betwixt each set

Mosey to Astroturf Practice Field

Six Minutes of Mary – Hello Dollies (25), Freddie Mercuries (25), LBCs (25), V Position situps (20), Pike Oblique Crunches (15x each side), Superman, Belly Prone SSHs (10)

Mosey to front lot, Mosey back to Astroturf Practice Field

Pushorama – Merkans (15), Wide Arm (15) Stagger Right (10) Carolina Dry Docks (20)

COT

Naked Moleskin – “What time does a 5:45 workout start…” Even with limited real estate, we were able to get an Abundance of Pain this am at the second week of a new workout plant that is part of the men’s discipleship program for Abundant Hope Church.  The AHPax were joined by Earhart for his third F3 workout after a quality out of town EH was thrown on him while he was up in Raleigh.

Just want to say that it is a #Honorandprivilege to serve as QIC for this men’s discipleship group. It brings special meaning to the COT when it is with a group of guys from my church.  While there, I marveled at how discussions about the Third F oftentimes result from repeated application of the first 2, so it is especially neat to see it inverted in this case with the Third F reaching out to F3 to bring in the other two.  The result is how it should be – all three Fs firing solidly on all cylinders!