WARMUP: ssh
THE THANG: AMRAP
MARY: SHES HOT
ANNOUNCEMENTS: men’s shelter, converge on Saturday
COT:
22 Men got better today:
Run to Office Parking lot: 15 Merkins and 15 CDD
Run to Gold Hill Elementary teacher parking lot: 20 LBC and 20 Hello Dolly
Run to Gold Hill Middle teacher lot: 15 squats and 15 Lunges
Mileage ranged from 3-5. Great job.
WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
WARMUP: mosey, merkins, arm circles, wind mills
THE THANG: EMOM 10 merkins then do a leg exercise until the next minute. No standing around chatting …just working. Do for 10 minutes. Leg exercises: split squat single leg pump, squats. Calf Raises, Al Gore. DORA: 100 merkins, 200 squats, 300 heel taps from a crunch position. Finisher: my hip exercises
MARY: not needed
ANNOUNCEMENTS: read your newsletter
COT: stays at COT
THE THANG:
Total Miles: 3.5 for YHC, I think @badlands had more but I’m not quite sure.
Jog to First Horizons Bank.
15 burpees
Jog to Model A
15 Big Boy Situps
Rinse and repeat
Most got in 3 circuits
Job back for COT
COT:
I ended with a prayer from my pastor, slightly modified for F3.
I am thankful for…..
…the Gospel that defines me
…the Son who rescued me
…the Father who pursues me
…the Spirit who inhabits me
…the F3 PAX that surrounds me
…the Scripture that shapes me
…the future that awaits me
…the obstacles that mature me
WARMUP: none
THE THANG: mossy to coffee parking lot. Simple pendulum where you run to GHES teacher parking lot. At bottom of hill 16 merkins at top of each hill 13 LBCs. Nothing else, nothing more, nothing less, except for Dark Helmet complaining. And yes the reps represent the score of the Steelers win against that pro team to the south. How about them Steelers Crab Cakes?
MARY:
ANNOUNCEMENTS: read newsletter
COT: prayers for flounders sister and school starting again
Seven men posted at Colosseum. Began with disclaimer and a run up to the bank (1/2 mile distance).
Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Moroccan N/C (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)
Run back to school.
Thang 1 (at the bus loop on backside of school):
Prison Yard Burpees: using the four-square ball outlines, start at one corner and do 8 burpees. Bear crawl to next corner and do 7 burpees, progress down to 1 burpee and use bear crawl as mode of transportation between the four corners. Total is 36 burpees.
Run a loop.
Thang 2 (at the benches):
Bench work:
Derkins
Butt touch squats
Step ups
Incline Merks
Dips
Calf raises
Short run.
Thang 3 (at the short wall):
Starting line is about 50’from the wall, run to wall, climb over it, turn around, climb it again, run back to start line. Repeat for a total of 3 iterations.
Short run.
Thang 4: Wall sits; pax do ten counts, then did 1 inch lower and pax all did 5 counts.
Mary.
COT/Fini
Nice work by all!
Mosey
Circle Up:
15 IW, 15 Peter Parker’s, 15 Parker Peters, 10 Merkins, 15 Cherry Pickers.
Mosey to front of shopping center:
Bear Crawl, Crab Walk and Lunge Walk between light post then jog around building.
At light posts: 40 Squats, 20 Merkins, 30 Hello Dollies, 20 CDD, 30 Apollo Ohno, 40 LBC and 5 Burpees.
Rinse and Repeat x3
Peoples Chair with each person doing a burpee, balls to the wall and peoples chair with each person doing a bomb jack.
3 minutes of Mary: X/O, box cutters, LBC, etc
YHC got a last minute request to lead at the Colosseum. Of course, the privilege was accepted and off we went. 11 PAX assembled, were disclaimed and we moseyed off for some “fun”
COP – various exercises in cadence, a few burpees sprinkled in and we moseyed from there to the flag for a Pledge of Allegiance, afterwards – we were off to the bottom of light pole hill.
PAX were given the advice – “The best you can do is all that asked of you”. The instructions were to do a series of the following at each light pole:
7 – burpees, 23 – squats, 19 – merkins, 48 side straddle hops. More on the significance of the numbers later.
Upon completing each light pole, PAX returned down the hill and attempted the same at every other light pole.
At 0555 – YHC called a return to COT and PAX obliged.
NMM – This was YHC’s first Q since my father’s passing. When considering the best way to honor him, it seemed fitting to use the date of his birth (7-23-1948) as the numbers of reps for the exercises we completed. It also seemed appropriate to pass on the very advice he was given by his mother, YHC’s grandmother – hence the title of this back blast. The advice is simple, yet entirely fitting for anything we take on in life as leaders – whatever the calling may be.
Shower Curtain, YHC thanks you for the opportunity to Q and to share, in the process, some timeless and relevant advice that serves as a good reminder to us all.
The best you can do is all that’s asked of you.
Grandma & Dad, thank you.
Gratefully,
Cyclops
It was a somewhat cool morning but 4 Pax gathered at The Coliseum for some exercise. Right when Long Duck said so the lights came on and I was a bit relieved we had something to work with. Started with the disclaimer and we went for a mosey and then rounded up for a quick warm-up with the following reps:
Windmills, SSH, Plan Position, Downward Dog, Honeymooners, and Calf stretching
Moseyed a bit more down the property and ended up at the very entrance of the Roman Wonder where we started off with a 4 Min Tabata, cycled through those exercises and 8 second rest breaks until we were through all the exercises.
Knee ups, LBCs, Arm Circles, MTN Climbers, Flutters, Split Lunges and Planking
Moseyed down further on the property line and found another small parking lot area where we did a second Tabata which included Burpees and a bunch of exercises.
Merkins, SSH, Skaters (Side Lunges), Squats, Flutter Kicks and a couple more…
Meanwhile this whole time Long Duck and Shower Curtain are just warming up the mumble chatter.
Next we moseyed to the track area and started the next portion of the workout, WEB’s with laps in-between.
Did 4 sets of each exercise, 1 of the first exercise and 10 of the second. Every round goes up with a ratio of 1:10 2, 20, 3 30 so on.
We did 4 laps including many reps of merkins, squats and plank jacks. It was rad. Especially Merkins. I knew that was Shower Curtains favorite so I didn’t want to disappoint him! A bit of payback from the recent Q of his at ROF, lost count of merkins that day.
At this point it was getting a little quieter but not much and we were slowing down a bit, well atleast I was…
On to the next portion, moseyed back to COT and removed the 4 Cindys out of my truck and the buyout was 100 overhead presses and 100 curls.
Finally we did some Mary and wrapped up with a COT and I shared a bit of what’s been on my heart with the flesh vs the spirit decisions we make on a daily basis and the daily challenge to abide in Him.
Straight Up shared his word of the year “joy” shared how we are to be the guardians of joy in the family and I couldn’t think of one good reason to argue with him on that so I’m going to try that out in my home.
Good way to start a Tuesday!