Tag: Ruby Slippers

Thanksgiving Convergence 2021

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68 PAX in attendance for a pre-thanksgiving beatdown and some fellowship on a brisk morning Thursday 11/25/2021.

 

With the anticipation of fried turkey, oreos and coffee brought by @Change Order, @Smuggler and @RubySlippers, mumble-chatter abounded,  until @Hardwood took the center and called attention at 0600 hours. Disclaimer was disclaimed and the call for new FNG’s was made, no new FNG’s was the lone blemish on the otherwise fantastic morning in my humble opinion.

Run options led by @Gekko and a Moderate group led by @TripleLindy set off as the rest of the PAX moseyed towards back of Springfield Elementary. First Destination was in parking lot way back by the Middle School.

Circled up and @Hardwood called out the following exercises:

SSH- 40

Windmills

Downward Dogs and Honeymooners

Low & Slow Squats

Cyclops: Stay in Squat Position and complete Moroccan Nightclubs

 

The Thing

Series of Webs

Starting with Merkins and Overhead Claps

1×4 for 10 rounds of excruciating shoulder pain, mumble-chatter becoming more focused on the task at hand

more SSH 🤮

Next we completed ANOTHER WEB, worse than the last,

Shoulder Taps and Moroccan Nightclubs

1×4 for 10 more rounds that was never ever going to end

Lots of requests for Burpees strangely or anything other then arm workouts!

 

YHC began the 2nd half of the workout with more SSH

Mosey around to front of Middle School with 3 stops for 5 Burpees OYO, at the request of the PAX

Line up at bottom of small hill in front of school and explain the workout, AMRAP LEG CIRCUIT

Teams of 4 ish men cycle through three exercises at bottom of hill individually:

2 Squats

2 Split Lunges

2 Bomb Jacks

Next Broad Jump up Hill to top and complete the following:

2 V-ups

Bear Crawl to bench

2 Step Ups

Run around and down to bottom of hill stopping at cones for 2 burpees (two stops per lap)

Meet back at bottom of hill and repeat, only this time DOUBLE ALL REPS TO 4X

Goal is to complete 5 rounds or AMRAP, almost completed but just short of time before we had to get back to COT

YHC shared a article on Gratitude, and then @Shady shared the heart of the Fort, the success of @Seamstress initiative with the help of the PAX, @Seamstress shared his excitement and appreciation for the success of the event! Great job by all T-claps!

Finally we had a shovel hand-off YHC taking the Ranch from a long line of great site Q’s which I hope to make proud.

Then we were finally able to enjoy the fried delicacies and coffee! Cheers!

 

 

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3

Convergence – Shop Vac

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65 PAX gathered to remember Shop Vac. Probably had closer to 70 at different points during the hour. Fishsticks took the Milkshakers

Lutefish warmup:
Sean Kelley, 56, Shop Vac

There are a couple of young men I was hoping would hear this this morning. While I’m talking to them, I’m also talking to myself and all of you.

We all know that or God, SkyQ, has written our books. He went before us, He knows us by name, and He alone knows when our earthly lives begin and end. God knew our brother Sean was to come home. And it doesn’t make sense to us.

But let me ask you this. What would it be like to know that when it is our time that we would also know that we accomplished the tasks that the Lord created us to do? God knows the great plans He has for each of you. You are here for a reason.

Wouldn’t it feel comforting to know that you full executed your purpose here on earth? Today we celebrate Sean, who I believe did just that. Sean loved his sons. It’s all he talked about when we worked out together. That, and his dream to have a home in Beaufort. He lived out and executed his purpose. We now have 2 of his sons as our brothers, and how great it is that the world is better because of him. Recover on your feet.

I read a quote recently:

“When you were born, you cried and the world rejoiced; live your life so that when you die, the world cries and you rejoice.”

Sean is rejoicing and would want us to do the same. And he would want us to do 56 side straddle hops in cadence.

Split out to:

  • Kettlebells
    • Uhaul
  • Bootcamp: split PAX into two groups for 20min sessions
    • Ruby Slippers
    • Band Camp

Uhaul’s KB workout:
56 Squats
56 Curls
56 Skull Crushers
56 Calf Raises
56 Uhauls
56 Flutters w/ press (4 count)
56 Dead lifts
56 Lawn Mower Pulls R
56 Lawn Mower Pulls L
56 American Hammers
56 LBCs (4 count)

Band Camp’s portion:
EMOM
minute 1 – 20 burpees
minute 2 – 30 jumping lunges
minute 3 – 40 Freddie Mercuries
minute 4 – 50 Carolina Dry Docks
minute 5 – 60 SSH

7s w/ Mike Tysons and Squats
Mode of transportation: bear crawl/crawl bear

Some in cadence jump squats, core work,

I found a backblast from Shop Vac…It reads with a lot more significance to me now. https://f3thefort.com/2021/04/14/403656/
I may have said something asinine while holding a squat and quoting his backblast.
Something like:
Have understanding when I say 5 more squat jumps
Show tolerance when I say 6 more squat jumps
Practice patience when I call 7 more squat jumps
Take direction as we’re now hitting 8 more squat jumps

Did a little sprinting as well with the second group. (Shop Vac would not have approved, and neither did most of the PAX)

NMM: Shop Vac’s love for and pride in his sons was palpable. He made me want to be a better dad. I’m glad to be around men that make me want to be better. Shop Vac was one of those dudes.

Ruby Slippers’s portion:
I had the pleasure of working out a lot with Shop Vac. His attitude, smile, and laughter infected you immediately every time you met him.

YHC remembers a time during COT after a workout where frustrations from my work life came bubbling to the surface. After I vented to the PAX about the situation ( usual selfish rant where everyone else has a problem but me ) and the Q finished prayer, Shop Vac pulled me to the side and gently explained that it was my attitude that needed to be adjusted, not everyone else’s. He did it in a manner where I gladly and thankfully accepted his advice.

The Thang:
At every Shop Vac Q you could count on stations, simple exercises and/or routines, and minimal running. The six was never left behind at a Shop Vac workout so we are using the buddy system to make sure that does not happen at this workout.

Set-up 4 stations in the shape of a square in the middle parking lot at The Armory. 4 stations represented each member of the Kelly family, there were 4 exercises at each station, partner work to complete a cumulative total of 56 reps of each exercise:

Sean’s station:
– Merkins, Diamond Merkins, Wide Arm Merkins, CDD’s
Stacey’s station:
– Crunches in cadence, Flutters in cadence, Big Boy Sit-ups, Straight Lower Leg Lifts
Jack’s station:
– Squats, Jump Squats, Lunges, Jumping Lunges
Brian’s station
– Side Straddle Hops in cadence, Seal Jacks in cadence, Mountain Climbers in cadence, Plank Jacks in cadence.

PAX partner up – complete all 4 exercises at a station and then mosey to the center. YHC stood in the center of the square to represent Francis, Shop Vac’s faithful four-legged companion, where PAX would come to complete 56 monkey humpers.

Continued around the stations until time was called.

Video Evidence: https://twitter.com/jisenhour/status/1456967297453727750

Welcome FNGs: Bow Wow Wow, Bam!, Triple H, Dictator, Wax Off, and Pool Boy

Prayers for Sean’s family.

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Q Swap

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Today was RubySlippers turn at Q swap with Sole to Soul…but due to an injury and proposed surgery YHC took the reigns…

Four men took to the paths at Kingsley and rucked about 3 miles….the chatter was constant and there was even some laughter amongst the PAX….we even ran into a shieldlock rucking.. Wegmans and you won’t believe it DIRTY HARRY!!!!

We ended with COT and prayers for Ruby’s upcoming surgery

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A Dozen in the mist

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When 19 HIM descended upon Bushwood and the Snake Pit, YHC did not know how the split would break out.  7 opted for no kettle bells and a ruck or a beatdown delivered by Olaf but 11 HIM chose to join YHC for a 4 corners style workout  – parts of which may have surprised a few folks and parts were likely expected (consistency is a trait we are trying to sharpen after all).

At 0500, YHC came upon a large parking lot and with no rain falling, sidewalk chalk was decreed the flavor of the day to sketch out the work that was to follow.  Upon completing the 4 corners of 3 exercises each, an arrival happened at 0511.  The next 4 minutes of mumble chatter and the joy of seeing fellow brothers in the gloom ensued until 0515 arrived, when Olaf disclaimed us enthusiastically.  With that, we were off.  Here’s what happened.

COP:

Noticing that a total of 12 PAX brought bells, the math worked out favorably to break up into groups of 3 (more on the significance of that later).  We walked/jogged/ran/moseyed with our bells to Corner number 1 of the parking lot.  After completing 10 windmills IC, 3 bells were left and the PAX and 9 bells moseyed to

Corner #2 – after 10 Imperial Walkers were done in cadence, 3 bells were left and PAX and 6 bells moseyed to….

Corner #3 – after 10 Hillbilly Walkers in cadence, 3 bells were left and the PAX and the last 3 bells moseyed to…..

Corner #4 – the last 3 bells were left and we circled up to complete COP of:

5 burpees, 10 low slow squats, after squat #10 the people’s chair was held while we completed 10 moroccan night clubs and 10 air presses in cadence.  Bobber was notably pleased at this sequence and we recovered to begin 4 corners in groups of 3 – the main event.

Groups of 3 completed all 3 exercises in counts of 9, 22 and 21 – fittingly aligned with today’s date.  Upon completion, PAX ran to the next corner and continued this effort for 30 ish minutes with the kettle bells left at each station (more on that later).  The lucky exercises were:

Corner 1 – 9 thrusters, 21 chest presses, 22 flutters with press

Corner 2 – 9 manmakers, 21 hammer curls, 22 squats

Corner 3 – 9 burpees, 22 swings, 21 upright rows

Corner 4 – 9 flying squirrels, 22 merkins on the bell (11 each side), 21 LBC’s with the bell

PAX completed nearly 2 rounds and got their money’s worth.

All bells were then brought back to corner #1 at 0555 and YHC posed the following thoughts:

NMM – Ecclesiastes 4:12 tells us that though one may be overpowered, two can defend themselves but a cord of three strands (the number of PAX per group) is not easily broken.  PAX were assigned 3 per corner for a reason beyond the math.  We reflected on this as well as the significance of being a part of as shield lock and how we are better with this in our life than not.  It ensures that we are also leaving no man behind per F3’s credo.

The different weights of kettle bells represent the fact that, in life, we never know what weight we will be asked to carry – the same way no PAX knew this morning what weights would be at which stations (other than their own of course) but we do know that a weight shared among many becomes less and less of a burden and more of a joy.  As we work through and overcome struggles and challenges, we realize that the joy on the other side is worth the work, the pain, the sacrifice and the abandonment of ourselves in serving and being there for others – living 3rd.

My thanks goes out to 3D for the call to the bullpen and the opportunity to Q #eastofthepeachstand.

Honored to share the gloom with you all.  Until next time,

Cyclops

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Birthdays within the Colosseum

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Good morning. After the joy (not happiness) of yesterday’s 20yr 9/11 remembrance workout, I recognized the need to have a co-Q for my Q today at The Colosseum. After all, we’re celebrating two birthday’s, DaVinci’s & mine, I was sore and not sure what I had in the tank, but mostly because I want to share the opportunity with a brother. Fortunately, Punch List obliged my request.

Here’s what happened:

Mosey to the back lot (basketball courts).
51 + 1 SSH for DaVinci
41 Mountain Climbers
6 or so Wind Mills
41 LBC’s oyo

Mosey to the lot further in the back with the short wall and line up on the white line.
Run to the wall, 20 Muscle Ups then 10 Over & Backs which is quite literally, jumping over the wall and jumping back over. Do this 10 total times then plank at the white line for the 6.

41 American Hammers (of course) with a stop after 31 to catch a breather and ensure proper form for the final 10 reps.

Hand off to Punch List

Head back to the left side of the basketball court for multiple sets of Suicides.
5 Butterfly Sit-Ups
Run to the foul line and back
5 Butterfly Sit-Ups
Half court and back
5 Butterfly Sit-Ups
Opposing foul line and back
5 Butterfly Sit-Ups
Opposing base line and back

Repeat the same lines but now, perform 10 Prisoner Squats (w/ a jump).

Then, repeat it with 10 Hand-Release Merkins.

Then, repeat that with 5 Burpees (put the nail in the coffin on this one).

Lastly, for the finisher. Bear crawl suicide with a Merkin at each turn around.

Yeah, that was a great idea, enough of that nonsense…hand it back to Maximus.

For the final minutes, we made our way to the light post at the bottom of the hill going up the back road.
Run to the next light post, perform 4 Spiderman Merkins + 1 Burpee.
Run to the next light post, do the same.
Continue until 0555 then make our way back to COT.

Plank for the final 60 seconds with some intentional thinking for the last 30sec.

Thank you for the Happy Birthday wishes but more importantly, your presence.

DaVinci, I love sharing this day with you.

Punch List, thank you again.

Until next time,
Maximus

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Threefold Cord

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Thank you to the 11 total PAX who showed up to The Fort on this fall like gloom to share in some great fellowship and a little fitness. It was an awesome time and if you miss it, well, you missed out. Thank you to Grinder for allowing Johnny Utah and YHC to lead this morning.

WARMUP

We began the morning led by Jonny Utah with a quick mosey to the front corner of WEP where we started off with some Side Straddle Hops and Low Slow Squats. Then we quickly moved into the THANG.

THE THANG

From this point on Johnny Utah led us back and forth across the front of WEP stopping at each front corner for a series of exercises at each corner. I lost track of how many times we went back and forth and what exercises we did, but I learned some new exercises today.

This took us to a little after 0700 and Johnny Utah handed it off to YHC.

Since Johnny Utah had mentioned to YHC he was going heavy on running and pain stations, I figured I would add in a little upper body and . . . legs & Burpees. We took a short mosey to the amphitheater to welcome it to the men of F3 The Fort . YHC asked the PAX to circle up and we commenced to begin a combination of Jack Webbs and Dan Taylors (alternating between the two) from a ratio of 1:4 to 10:40.

Then we lined up at the back edge of the field at this hill. We then did 7’s with Burpees and Bombjacks. After that we took a short mosey to the COT for 6 Minutes of Mary to finish off the 30 minutes.

This morning was full of beautiful weather, mumblechatter, and fun. What you want to have at any F3 Workout.

NMM

Over the past few weeks, I have had many brothers struggling through many different situations. From COVID, to death in families, to dogs dying. This has me and other brothers relying on the power of prayer and support.

This is my challenge to you men today. If you are struggling, do not do it alone. Do not isolate. We as men tend to feel like we must be the strongest with can be without any help or assistance. If you are struggling reach out to a brother or all of us brothers. Be aware that you have men who will act when requested.

Post it on social media, send a text, make a phone call; whatever you do, reach out. We are all better together and not apart.

Aye!

Ecclesiastes 4:12 ‘And though a man might prevail against one who is alone, two will withstand him-a threefold cord is not quickly broken.’

ANNOUNCEMENTS

Reach out to a Site Q to Q a Workout.

9/11 Patriot Day WOD on Labor Day (9/6)-NAFO 0530-0730

The Fort Anniversary-Sept. 17-Details coming.

Goggins 4x4x48 Challenge-Sept. 17-19-See PreBlast for Details

The Sweati – Sat., Oct. 2 at 0630 – Start at Ft. Middle School

FM Care Center Lawn Care

Read your Newsletter.

PRAYERS/PRAISES

The PAX shared their prayers and praises and Longshanks lifted them up.

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Remember the Simple Joys in Life and Smile

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Today was my first Q since my dad passed away two weeks ago.  I wanted to plan the workout to celebrate his life and accomplishments, but I had a hard time putting it on paper.  We had some late arrivals so the disclaimer was brief.  We moseyed to the elementary school parking lot for warm-ups (SSHs, Windmills, Imperial Walkers, Plank Stretches, Mountain Climbers, Peter Parkers, and Parker Peter).

After warm-ups, I spoke about my dad’s adventure climbing the pyramids in Egypt.  I remember reading about the pyramids as a kid and my dad telling me, “I’ve been there.”  Since there are no pyramids in the area (although there is a building that looks like one in Regent Park), we ran up Dave Gibson Blvd to the bank parking lot to simulate the climbing of the pyramid.  Next, we ran over to the Cycle Bar.  I mentioned that my dad was a builder.  He started at a very young age, became a foreman for the building of several skyscrapers in Boston.  He wanted his family to grow up outside the city so we moved to Martha’s Vineyard.  He started his construction business during a tough economic cycle. He pushed through and built many houses on the island.  Back to the workout, I called this segment, “The Builder”.  Starting at the Cycle Bar, we started with 5 merkins, ran to the other end, and 5 squats.  We continued to weave back and forth through the parking lot adding 5 reps at each pass.  At the last row, we work finished with 30 reps.

My dad enjoyed exercising, especially running.  He did not start actively running until his mid 40s.  He coordinated several road races to raise money for different causes.  He also enjoyed the competition of running with his friends and racing to the finish line..Sound familiar?  As a group, we ran around the parking lot, it was good to see the Pax racing each other to the finish line.  Next, we moseyed back to the bank parking lot for some Ab exercises.  Later in life, my dad attended Jujutsu classes and use to talk to me about how important it is to exercise your core.

Finishing up the workout, we ran back down to the school and did a burpee builder at each light pole (28 in Total). My dad was a tough guy.  Forearms like Popeye and swung a hammer like John Henry.  In January, my sister and I came across a Christmas card from one of my dad’s running buddies.  Inside the card it said “You’re my best friend.”  We both laughed at it thinking it was funny for a grown man to write this, but they had developed a bond over the years to be best friends.  I can speak from experience that it is easy to not to talk about your “feelings” and “problems” and chalk it up to being tough and your ability to handle things yourself.   Having a group of men you can count on, to be there when you need them just as important as physical exercise.

 

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Trifecta of Q’s

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So, I got asked to Q last minute for Wednesday at Ring of Fire (8/18) and was already scheduled to Q at Footloose for Thursday (8/19) and then NASA had to try and find a sub for Varsity on Friday (8/20), so I just said I’d do it all. I mean @HarryCarey just did it, so why couldn’t I? I’ve been chasing him for years and still have a long way to go to try and keep up/catch that HIM.

So, I planned it out. Arms Day at Ring of Fire, Legs Day at Footloose, and IronPax prep at Varsity. Here we go!

Arms day was an AMRAP with the pull-up bars, Cindy, and some core to break it up. 1 minute on 30 seconds off.
Pull-Ups
Squats with Block
Curls
Overhead Press
LBC’s
Merkins
Flutters
Burpees
Low plank
Side Straddle Hops
Repeat.

Music kept us going with mostly hard rock from the ’90s and 2000s. @Sheild thinks I’m the next Tony Robbins as I was trying to motivate and keep everyone going on our rest periods.

Thursday at Footloose we did 7’s. Launching from the AO, we went over to Minnow Pond to see if we can pick a fight, to which they just ignored us. So, we ran the hill. Monkey Humpers at the bottom near the main road, because you know, Monkey Humpers ;). Up the hill and then squats.

We then ran over to Fort Mill Chruch of God for a round of 7’s using the stairs and the parking lot. I didn’t exactly think this one all the way through before giving instructions. Run up and down the stairs, then do 6 calf raises, run back over the stairs and run a lap around the parking lot and back up over the stairs to do 1 Bobby Hurley. Complete the circuit until 7’s is completed. That ended up being 14 laps around the parking lot. We ended up with 3 miles on this day. Lots of good mumble chatter and fellowship on those laps.

Finally, @ Varsity, we did IronPax prep with the Week 0 2018 workout. 50 squats, 40 big boys, 30 merkins, 20 lunges (modified down from Bonnie Blairs as we’re old and our knees can’t take it), 10 burpees run a lap. Do this 4x for time.

@Slapshot killed it and completed the circuit in 24:39, while @HarryCarey finished in 28:10 and YHC in 30:30. The rest modified and got their own solid workout/ruck in.

Q-ing the trifecta was a great test as it made me get creative and stay engaged with the group. We’re called to be leaders and this was a good test of my abilities over a longer period, not just every once in a while. Thanks to all for the opportunity to lead. I enjoyed it!

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Fecta-Traz

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11 pax posted at Alcatraz on another warm humid day.
This co-Q was the third Q in my birthday Trifecta (Ranch #1, Varsity was #2).

First Q at bat was Ruby Slippers who gave the disclaimer and warmup:
Cherry pickers, windmills, Peter parkers, parker peters (10x IC).

Thang 1: HIIT
At the playground area of Runde park.  Pax split into three groups. Exercise for 1 minute the groups move to next station.
station 1: pull ups (dead hang if you can’t do anymore)
station 2: Step ups
station 3: LBC
Next iteration was:
station 1: pull up and toes to bar (dead hang if you can’t do anymore)
station 2: Lunges
station 3: flutters
Next iteration:
station 1: Do one pull up and hold at the top.  Goal is 1 min; do a slow negative pull up if needed but hang on to the bars.
station 2: Lunges
station 3: V-ups

Thang 2: Field Sprints (with Merkins)
Pax line up on the outfield
Run at 50% for first 30 feet, then sprint/100% to end of the outfield.
Pax do 20 merkins.
Do the same run routine described above. At end pax do 18 merkins.
Rinse and repeat downwards to two merkins.

Q transition to Harry Carry.

Started with a run as a group in the surrounding neighborhood.  Simple loop of approximately ½ mile. Returned to Runde Park’s lot.

Thang 3: Prison Yard Burpees
Pax split into two groups.  Each group has a basketball half-court as their prison yard.
Groups start in corner 1 does 10 burpees.  Then bear crawl (alternate method allowed was lunge walk) to next corner and do 9 burpees.  Proceed with the descending count of burpees and bear crawls until 1 burpee is reached.

Run again as a group, different route, hit the hill on Tara Tea Drive. Distance of about 1/3 mile. Return to Runde Park’s lot.

Thang 4: Bear vs Crab Soccer
Done on a basketball court.  Cones used at each end to mark a ‘goal’.
Split pax in two teams
15lb slam ball is mid court
Team 1 bear crawls only, Team 2 crab walks only
Get the ball and try to score
One team did score, don’t remember who.  We did switch animals at some point.

Game was called when a bear tried to eat a crab.

Non-Mary: Monkey Humpers, Imperial walkers (both 10xIC).

Fini. COT

It was quite a spectacle to see pax go after the slam ball and had some scrums too.  A few pax were even able to ‘throw’ the slam ball…may have to modify the rules for future games.  This was good clean fun.
Quite a great way to end my Trifecta of Q’s.  Great group of HIMs we have in our region.

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Sexy Derkins

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Six pax for a birthday workout.  This was workout #2 of my Trifecta Q’s.
Warm Up
Mosey run (Toy soldiers, high knees)
SSH (IC 10x)
Windmill (IC 10x)
Imperial Walker (IC 10x)
Low Slow Squats (IC10x)
Mountain Climbers (IC 12X)
Plank stretches, up dog, down dog
Headed towards the benches area under the awning in front of the school.

Thang 1: HIIT Routine (the 1990’s playlist begins here)
Set A: Do the below 32 seconds on, 10 sec standing rest in between
Merkins
monkey humpers
Squats
Dips
Bobby Hurley’s

Set B: Do the below 40 seconds on, 20 sec rest in between (rest is a Low Plank)
Mountain Climbers
LBC
CDD
Amer Hammers
plank jacks

Set C: Do the below 45 seconds on, 15 sec standing rest in between
burpees
Imp Walkers
Squat Jumps
step ups
SSH
In between sets we did some bear crawls. Rinse/Repeat sets as time permitted.

Thang 2: Sexy Derkin challenge: Done to the song “I’m too Sexy”. Pax do a derkin at each “sexy”. Total of 22 derkins in 2 minutes 50 seconds.
Run to shovel flag. Some light Mary (LBC, Hello Dolly)

Fini, COT

NMM: Awesome way to start the day, my 47th birthday. Truly an honor to spend it with these pax.
Blessed with a bright shooting star before the workout began (thanks sky Q).
Lots of chatter…I think collectively we named every rock band from the 1990’s.
Treats were handed post workout: Stracciatella mini cupcakes (thanks to my M).
Playlist:

Title artist Year released length
beautiful people maryln manson 1996 3:43
everlong foo fighters 1997 4:11
I am one smashing pumpkins 1991 4:06
song 2 blur 1997 2:01
been caught stealing janes addiction 1990 3:35
flag pole sitta harvey danger 1997 3:37
more human than human white zombie 1995 4:28
seether veruca salt 1994 3:17
suicide blonde inxs 1990 3:52
Vow garbage 1995 4:30
Derkin Challenge Song:
I’m too sexy Right Said Fred 1992 2:50
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