9 pax posted to the land of the free and the home of the brave in Fort Mill, SC (aka Walter Elisha Park aka WEP aka The Fort) for a snot-woggler of a morning. Of course, all men are welcome at F3 AOs and none are left behind. But, when I took note of the pax present (no FNGs and all wily veterans), I knew we were in for some real pain. This was not a crew that modifies, and my co-Q (Copay) certainly was going to dole it out. My mission of the morning was to keep the pax present and encourage them through the barrage. For the record, a brief Disclaimer was proclaimed. Then I put forth a short command — “Give yourself permission to be here and only here for the next 60 minutes…let go of everything else that might be occupying your mind.” All pax confirmed they had permission to proceed, and then the fun began.
Double D in the lead
Mosey up hill out the parking lot with right turn down Ardrey St
Series of Karaoke, High knees, Butt kicks, To Soldiers
Take paved trail at first intersection back into the Springs parking lot and work our way through the lot to the building with periods of Lunge walks, Broad jumps, Bear crawl, Backwards lunge walk, Crawl bear, Crab walk.
COP — Al Gore, SSH, IWs, HWs, Merkins, CDDs, Bombjacks
Mosey to UCSynergetic back lot
Pull-ups on the walkway railing + 10 Bombjacks OYO
Rinse and repeat
Mosey partway down grassy hill toward Hwy 160 and then a permission slip check was made before handoff to Copay
Copay in the lead
Build a burpee X5
Mosey to bottom of gun shop hill.
50X Side Straddle Hops
All out Sprint to top Side squats left/right and lunges down
All out Sprint to top Side squats left/right and lunges half way
Lunges and side squats left and right back up
Message Give permission and your “will” will take you further than you want, especially when it’s about doing His will
Mosey to parking lot across from gun shop
CDD Donkey Kicks X12
Mountain climber merkins X12
Standing push up jump squats X20
Run back to parking lot
Rinse and repeat
Build a burpee X5
Handoff to Double D for the finish
Mosey to UC Synergetic parking lot along Hwy 160
Plank on curb facing short brick wall
Derkins + sprint to wall + backward sprint back to the curb
Rinse & repeat for 3 cycles total
Mosey to grassy area along Hwy 160 in front of Springs bldg
People’s chair against wall
Balls to the Wall
Mosey back to WEP
Naked Man Moleskin
Well, it’s Monday afternoon, more than 48 hrs since the beatdown, and My lower body is still sore. The soreness started Sat afternoon. A 15 mile run on Sunday and a 5 mile run plus burpees on Monday have yet to relieve the soreness. Copay really put it on us!
It looked as though we had an in-game EH when Copay was leading us through his first round of Build-a-burpee. An enthusiastic fellow in his 20s/30s driving a black car w/NY plates parked on the street near the gun shop and got out of his car to ask “Is this the class?” Of course, we said yes, waved him into the parking lot and continued the burpees until he parked and walked back over. Suddenly, he didn’t look so excited. He was looking for the “gun shop class” and the idea of Copay and burpees had him shaking in his boots. We invited him back to WEP for 9/15. We’ve got one week to work up one heckuva name.
We covered new territory around the buildings for some pax. The pull ups on the walkway railings were new to some. The wall along Hwy 160 was new to others. Both of these, plus all the other spots demonstrate what an awesome AO WEP continues to be, despite 6 years of downPAINments!
The message for the workout was geared around being PRESENT and INTENTIONAL. I came upon the phrase “I gave myself permission…” in 2-3 conversations last week and it stuck with me. Sometimes it takes a bit of a mental device to force us to realize that (a) everything is a choice and (b) the only actions we can make choices about are those in the here and now. Giving yourself permission to be present to do something specific and intentional is a powerful way of exercising our freedom to choose. Copay took the “permission” idea to an even greater level with his inspiring words about “giving permission to God to do His will through me now” (only way more powerful coming out of his mouth).
Lots to think about and lots of laundry after this one.
Thanks to Bonsai for the Q opportunity and to the pax for leaving it all out there!