Rucked Laos around Kingsley and discussed chapters 1 & 2 of the book The Exemplary Husband.
It’s always good when all four of us can get together.
Who knows? This is Band Camp submitting a backblast for Esso (because 4 minutes was too much time for the man to spend….?)
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
Maximus and Punch List showed for a whetstone pre-biscuit.
L Train took the Q and called his famous “Seesaw route” which – in the words of Hardwood – is “downhill both ways!”
It’s true. You just don’t think about the hills when going up.
We ran down Doby’s, through Dominion Bridge to the backside of Forest Creek Middle. Run up the hill to the main entrance on Whites Rd, cut across and down the hill to the rear entrance of Catawba Ridge. Repeat twice and head back to COT.
5 miles were run by most.
I am writing this backblast strictly for reporting purposes, as it was not YHC’s Q.
COT –
Prayers for school starting, our children having new experiences, and for our marriages as we lead said children.
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
5K Ruck around Kingsley. Kicking off a new book study as a group: The Exemplary Husband. Plenty to follow.
With a early morning text from Punch List, WWL and I decided to split the Q. He hasn’t Q’d in a while(minute) so I figured I’d take the first part.
WARMUP: mosey to back of HT and down grass hill. Triangle up for the following exercises:
MNN
LSS
Imperial Walker
Hillbilly Walker
Downward dog/honeymooner
6 mins are up and pass the Q to WWL.
THE THANG: Hill repeats x5 with 5 burpees at the top. Nothing on the bottom. Mosey to parking lot. Stop for LBCs, flutter kicks, rosalitas, hello dolly. Start 11s with burpees then bear crawl with squats at the top. Lunge walk back.
MARY: never met her
ANNOUNCEMENTS: read your newsletter
COT: stays in COT.
It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.
YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.
Start
Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.
COP
SSH x 34 IC
Merkins x 7 IC
Six Count Burpess x 5 IC
Jump Lunges x 8 Each Side
Weinke
Quick mosey to adjacent lot.
ASS WEBBS
1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.
Walk Like an Egyptian
This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.
Luckily our destination was only 50 or so yards… but the burn was felt.
BEARPEES
1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.
Mosey to field to complete final iteration.
JACK WEBBS
1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.
5 Min of Mary
Protractor into Rosalita’s x 10
Flutters x 10
American Hammers x 10
Gas Pumpers x 10 (at the discretion of Dirty Harry)
NMM
Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.
I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.
Who is in your world that would benefit from this?
Announcements
Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.
Prayers & Praises
Larry & Patty Pettus
DH’s Father in Law – Roger
Splinter’s friend getting herniated disc surgery
Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight
Poppins – thanks for bringing me out to lead at The Ranch.
Punch List out.
WARMUP: 5 burpees oyo. Short mosey. Moroccan night clubs, LSS, shoulder taps, dynamic warmup.
THE THANG: Jacob’s Ladder with merkins and bomb jacks using 11. Picked up the 6. Split up into teams for a couple relay races. Loser had to do 5 burpees. Then 10 merkins. Winners had 3 burpees and 10 merkins.
Hold Al Gore and 1 by 1, run to the picnic table. Next round was skipping.
Do some calf raises. Then head back to the basketball courts. Do Airborne’s hip routine.
Next shake out the lactic acid. Quick yoga at the end and more burpees due to Fogerty. Sprinkled burpees in other places as well.
MARY: bbsu and burpees
ANNOUNCEMENTS: lots of stuff in the newsletter
COT: stays in COT.