Tag: Witch Hunt

Lead, Then Get Out of the Way

Leave a comment
A month ago Lutefisk reached out for me to Q today and I said yes.  Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape.  Well, that didn’t happen so had to figure out how to lead, without leading.   Thus U vs U was my only option.
Disclaimer
FNG Alex (Soft Tail)
Mosey to Domino’s
    Mtn Climbers (10), Carolina Dry Docks (10), Hello Dollies (10), Lunges (10)
Mosey to Dogtopia
    Side Straddle Hops (54 of course), Merkins (10), LBC’s (10), Squats (10)
Mosey to back of Dollar Tree
    Peter Parkers (10), Plank Punches (10), Freddie Mercuries (10), Monkey Humpers (10)
Mosey to Express Lube wall
    Parker Peters (10), Dips (10), Box Cutters (10), Step-Ups (10-each leg)
Mosey to Walgreen’s Drive Through – Now the U vs U part
    Run Lap around Building(s) –  10 Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins
    Run Lap around Building(s) –  10 Merkins, 10- Carolina Dry Docks, 10 Wide Arm Merkins, 10 Diamond Merkins, 10 Hand Release Merkins
    Some folks did an extra lap (because they can)
Round Two
    Run Lap around Building(s) –  10 Bomb Jacks
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees
    Run Lap around Building(s) –  10 Bomb Jacks, 10- Side Straddle Hops, 10 Burpees, 10 Mountain Climbers ( I think this is as far as anyone got)
    Was an option to substitute Ab exercises but in true F3 fashion peer pressure prevented any of that non-sense.
Always honored and humbled to Q.  Was great to see a lot of faces, haven’t seen in while.  Appreciate the Lake Wylie boys getting up soooo early to make the trek across the pond, but stop your moaning already (Witch Hunt).
Pax: Bones, Witch Hunt, O’Reilly, Royal, Wild Thing, Slap shot, Oscar the grouch, Tesla, Long Duck, Olaf, Shop Vac, Nature boy, Cha Ching, Change Order, Fish Sticks, Duck Dynasty, Stang, Grass Knoll, Lutefisk, White Lightening, Half Shell, Cyclopes, Trucker, Zoo-lander, FNG (Soft Tail), Cake Boss
Cornhole Out
TClap |
11

Shovel Flag Handoff @ The Deep

Leave a comment

What a day!

This morning was a beautiful sight to see.  30 men came out to see the passing of the shovel flag from YHC to O’Reilly.  I have been lucky enough to call myself Site Q of The Deep since March(?) 2018 and have loved every minute of it.  When I was first asked to take over by Royale, I said yes without hesitation.  I didn’t know it at the time, but running this site was going to instrumental to my growth as a leader within our F3 region and in my personal life.  I remember when I first took over as Site-Q, there were Saturday’s that I wouldn’t make it out and just chalked it up to work the night before.  But it wasn’t long before I got my mindset on being present and taking on my leadership role.  When Royale asked me to take on being Site-Q, he didn’t want someone to just make a schedule and be absent.  So I changed work schedules accordingly and even if for some reason I had to work the night before; I still made it out the next morning.

Thanks to everyone that stepped up to Q during my tenure.  Without you, The Deep wouldn’t be where it is today.

The Thang:

Disclaimer for our 4 FNGs and the PAX.  Mosey across to the Elementary School.  COP exercises included: SSHs, Windmills, Moroccan Night Clubs, Merkins, Flutters and Mountain Climbers.  Maybe some other stuff but I forgot.

Shakespeare’s Q- Playground Dora

PAX partnered up.  100 pull ups, 200 Squats, 300 Freddie Mercury.  1 PAX work and other made a run around the playground area.  Swap on return.

O’Reilly’s Q- Track Work

PAX got into 4 groups and lined up on the track.  Each group took off and ran approx. 100M.  After the run, PAX completed various amounts of exercises as a group and then lined up for the next run/exercise.  It started as a slow mosey for 100M but it soon turned into a sprinting race between Witch Hunt and Two Ferns.  Which then turned into Witch Hunt, Two Ferns, Flux, Shakespeare, John Wick, and Wolverine… and some others… but they were behind me so I wouldn’t know.

Exercises after the run included (in no particular order): 50 Merkins, 50 Lunges, 50 Bomb Jacks, 50 squat jumps… and stuff like that.  You’d have to ask O’Reilly what he wrote on his Weinke.  I don’t remember.  I just remember doing all the exercises and reps.

NameORama and Ball of Man at the end.

Announcements (all in the past now)

Prayers- For our brother Riverboat who passed the night before.  He was Godly man who ministered the Word until his last moment.  Fighting a brain tumor and multiple recurrences of this over the years; he never wavered in his Belief.  We were lucky to have him come towards the end of a workout at The Deep and give him his name.  He prayed over us that day.  Riverboat will be missed on Earth; but we all know where he is and there is absolutely no doubt about it.

TClap |
3

Reminisce about the “Pain”theon

Leave a comment

I haven’t been to one of my old favorite AOs in WAY to long.  We start to get spoiled with so many great  F3 options that it gets easy to stay close to home. I love Funhouse’s idea of Ass Kickin’ April and getting out to 30 different AOs during the month.  I challenge each of you to answer the call and post to a different AO and meet some new PAX once every few weeks!

So when I was asked to Q again at the Pantheon I answered the call.  I started DMing some of the Lake Wylie guys to see if they wanted to come with me and we had several show up this morning too!  I was quite surprised to see 24 PAX there at 5:15…. two were FNGs EH’d by Bones and two were 2.0s that Uber brought with him.  The FNGs were named “Grout” and “Safe Word”, respectively.  ALL of them did great on a challenging workout today.  Sorry to the 6 men that were cut out of the video Namorama.  I recalled 3 from my terrible memory, but 3 have been left off the tags…comment below and I’ll add you.

The Thang

Long disclaimer with new FNGs

Dynamic Warmup Lap

COP with SSHs – Imperial Walkers – CDDs – LS Squats – Merkins – Windmills – Mountain Climbers

I pulled some of my old favorite Weinkes from the Pantheon and put them together.

Evolution #1

Took two lanterns with me and we moseyed to the graded hill on the NE corner. Love that hill area and we did “8s” (because 7s is too hard of math for me it seems..)

Bottom of Hill 1 Bomb Jack

Top 7 Merkins

up and down the hill switching until you hit 7 Bomb jacks and 1 merkin

Evolution #2

I celebrated my one year anniversary back in 2016 at the Pantheon as Q.  I pulled out this terrible idea and we did it again.

Burpee Celebration

I counted in year 1 that I went to 147 workouts that year.  We would do the following.

17 burpees to start

Complete a lap in the parking lot

10 burpees at the start until we completed 13 laps. (10 x 13 = 130) + 17 = 147 burpees

With only 25 minutes of time that was a little ambitious.  Many finished 9 laps.  Some +/- 1 lap…

6am back to COT

Got to name our FNGs, Todd and Jason…both did great today.  Todd went first, said something about having a safe word after a pineapples reference that came from living in Hawaii…that was it for him…

Jason does sales somehow related to tile splash or tiles…Grout stuck!

Announcements – Prayers and time to go!

Thanks Bear Grylls and Fish Sticks for having me come out and share.  I really enjoyed being a part of the Pillars of Pantheon series as well!  Great idea and addition.

An Honor to Lead,

Royale

 

 

TClap |
3

Productive little day at the office

Leave a comment

It’s not often that I get asked to Q all the way out in Clover, so knowing those guys and always trying to make the most of everyone’s time, I made it my personal goal to have the most productive little Monday they’ve ever had out at the Crows Nest.

Was pleasantly surprised to see two faces I wasn’t expecting – Maximus making the trek all the way out from Tega Cay (much thanks for the long commute!) and then Witch Hunt who we’ve been missing in the gloom for a couple months now (welcome back brother!).  I’m not one for warm-ups as many of you know, so at 5:12a I warned the pax to start stretching on their own.  At 5:15a ,the disclaimer was said and we then went on a burpee mile warm-up to see the AO since it had been a while since I was last there and wasn’t sure of where we’d be doing the exercises I had lined up.

  • Burpee Mile – starting w/ 5 burpees OYO at COT, we then ran 1 mile stopping every 1/4 mile to do 5 burpees.  25 burpees in total, 1 mile under our belt.

Second half of the warm-up was on the parking lot lines near the playground.  Starting at the first parking space, do the following:

  • Sprint up one side, side shuffle to the right, back pedal down the next line, side shuffle to the right, sprint up, shuffle, back pedal and so on and so on.  Once you get to the end of the spots (about 8 spots), side shuffle around the bend and do the same thing on the other side.
  • We then moseyed over to the next parking lot that was equivalent to the one we just left and did a similar drill, only do a quasi skip (one leg in front, one leg in back) back and forth down the full parking lot lines, back pedal to the line behind you and bunny hop over and back going left back down the line.  Do for all spots and then mosey back to the start.

With the warm-up and heart rate spike complete, we hit the playground for some 11’s.  Not your standard 11’s, but a play on the 21’s that Zima and Anchorman had us suffer through at the Sweati 2 days prior.

11’s = I give two exercises, you do 1 rep of the first, and 1 rep of the second.  Then do 2 reps of each, then 3 of each, then 4, then 5….then 11 reps each.  Ends w/ you doing 66 reps of each exercise in a short period of time.  We did the following:

  • Dips / Burpees…brought the cumulative burpee count to 91 (25 from warm up mile + 66 here)
  • Jump lunges / diamond merkins
  • Sprints / big boy sit-ups…yes, the runs, ughhh.  So we started on one cross walk and then had to sprint to the next one about 30 yards up (that’s 1 sprint) and do 1 big boy sit up.  You then sprint back to the original cross walk and then back to the one you started at (that’s 2 sprints) and do 2 big boys…you work that up to 11.  This one took the remainder of the time with having to sprint 30 yards back and forth 5 times in a row, then 6 times, then 7….ugh.  A few got to 10 sprints in a row before we had to call it.

Survey Says mumbled something about making the burpee count an even 100 at some point during the workout so I thought it was a very valid suggestion.  We got back to COT and everyone knocked out 9 more.

Final totals = 2.7 miles, 100 burpees, 66 dips, 66 jump lunges (1 = both legs so really 132 jumps), 66 diamonds, 66 (or close to) big boys and 66 (almost there) sprints.  Not a bad day at the office right there.  We didn’t really break, we didn’t really warm-up, and the pax didn’t really complain one bit.  Just came to work as they knew we would.

Prayers were shared for those suffering from cancer (Alex in particular, who is 22 yo), our kids safety / independence away at camp, job interviews and for those who find themselves living homeless – White Snake shared a really cool story about a guy he ran into Uptown who was rocking a F3 tshirt and offered to give it to him.

Thanks Iced T for the call to lead – looking forward to the next time.

Cha Ching

TClap |
6

Challenged to “Bring It”

Leave a comment

A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

TClap |
2

Prime Counting with Bora

Leave a comment

Disclaimer made.

Mosey with dynamic warmup around the parking lot.

 Warm-o-Rama

All exercises were completed in sets of prime numbers. After each exercise bomb jacks were done in increasing fashion, also using prime numbers (2,3,5,7,11,13,17,19, 23…). There was no reason for doing this other than YHC wanted to see if anyone would figure out the pattern. I did this once before a while ago, so thought maybe someone would have it in the back of their brain. Props to Jedi who figured it out way quicker than I anticipated the PAX would.

MNC, windmills, mountain climbers, merkins, imperial walker, superman hold and other such things.

 

The Thang

Partner up for Board of Dora (Bora? Dor of Pain?). P1 does exercise on board while P2 nurs to the end of the basketball courts, does 1 bombjack then jogs back to the beginning. All counts were cumulative between the pairs. A few pairs finished in time and it was good to see the men going and picking up the six.  Board:

150 Burpees

300 Squats

150 Big Boys

300 Monkey Humpers

150 Merkins

300 Imperial Walkers

* Pick up the 6 when done

 

Copyright is the man for letting me lead the PAX at a great AO. Abyss is one of the few remaining workouts that men from both sides of the Lake regularly attend – a reminder of the old days.

Stay Classy,

Homebrew

TClap |
2

Relays at Abyss

Leave a comment

Been trying to come up w/ ideas that force guys to naturally push themselves harder than they would normally.  What better way than to do some team relays w/ punishments and a time hack that forces us to push it to be under the time challenge.

Took the pax on a quick mosey to the back of the school, one lap around the track and then a warm-up in order of merkins, downward dog, honeymooner, peter parkers, wind mills, squats and moroccan nightclubs.  Relay time.  On the long hill in way back of Palisades Elementary.

Instructed the pax to count off by 2 (we had 14) so we had two teams of 7 – Team 1 vs. Team 2.  I then asked the pax to count off by 2 again within their teams.  This apparently was too much counting  for these particular guys at 5:20a.  Lots of grumbles from the crowd, but they finally got it.  My intent was to “evenly” (we had 7 per team) split each of the teams so that half would be at the bottom of the hill and the other half would be at the top of the hill.  Half of each of the teams ran to the top of the hill and the half at the bottom started each relay:

  • Relay 1 – first guy in line on each of the teams sprints up the hill and tags their teammate at the top of the hill, who then sprints down the hill and tags the next guy up.  This particular relay lasts as long as it takes all team members to sprint 4 times (two uphill, two downhill).  While all the sprinting is happening, the rest of the team is doing 3 exercises (you switch exercises once a runner finishes at your end of the hill).
      1. 6 inch holds
      2. Jump knee tucks
      3. Big boy sit ups

WINNER – Team 1.  Team 2 does 6 KRAKEN BURPEES while Team 1 does 6 normal burpees

  • Relay 2 – wheel barrows.  First TWO guys in line on each of the teams (at the bottom of the hill) wheel barrows half way up the hill (it’s a solid stretch) and then switches w/ the guy holding his legs.  Once they get to the end, they tag their teammates on the other side and they wheel barrow down the hill switching midpoint.  Same idea – entire relay lasts for all pax to do one wheel barrow hill.  Exercises done for this relay, with a switch in exercise taking place each time a partner changes on the wheel barrow was as follows:
      1. Diamond merkins
      2. Lunge jumps
      3. American hammers

WINNER – Team 2.  Team 1 does 8 KRAKEN BURPEES while Team 2 does 8 normal  burpees

  • Relay 3 – ruck run.  First guy in line on each of the teams has a ruck that they carry and they sprint up the hill, tag their teammate on the other side by throwing a ruck sack at their face, who then runs down the hill.  This relay lasts as long as it takes all pax to complete 2 full hill sprints w/ the ruck sack.  Exercises during this relay that are cycled through were:
      1. Carolina dry docks
      2. Side straddle hops
      3. Plank on elbows

(HIGHLIGHT – DUCK DYNASTY FOUND HIS CALLING.  THIS DUDE THREW A RUCK SACK ON HIS SHOULDER AND SPRINTED LIKE HIS LIFE DEPENDED ON IT, PICKING UP MAJOR GROUND FOR TEAM 2 ON HIS LEGS!)

WINNER – Team 2.  Team 1 does 5 KRAKEN BURPEES while Team 2 does 5 normal burpees

From there, we only had 7 minutes, so it was time for a quick Time Hack.  I started the timer on my phone that is as bright as the sun, and as a team, we did one lap on the track w/ a stop in the middle for 15 merkins.  We did it in 1 minute, 10 seconds (clock stops upon last guy finishing).

  • Time Hack Challenge – do two laps on the track, stopping once during each of the laps at midpoint to do 15 merkins in 2:35.  We did it in 2:50, a 15 second party foul.  That meant 15 burpee penalty…wa wa.  If I had more time I wanted to do a 3 lap time and a 4 lap time hack w/ the same burpee penalty.  Would have been fun.

Flew back to COT, did our burpee penalty and ended 1 minute past 6am (shame on me).  Prayers were shared for kids, travel mercies for Witch Hunt and family, new beginnings at work, and healing.  Thanks Copyright for the chance to lead this awesome group of Lake Wylie pax.  Crazy to see the explosive growth out here.  Had a blast!

Cha Ching

TClap |
2

Is There a Name for That? GC, 4.9.19

Leave a comment

It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy Lutefisk has that reminder email set up!

A few brave (read: ill informed) PAX pre-ran before the group of 10 – scratch that, 11 when Duck Dynasty came in hot – gathered for the disclaimer at 0515. Once that was done, we set off on a mosey around the parking lot for a string-of-pearls style warmup.

Moseys included side shuffles, high knees, butt kickers, toy soldiers, and forward-moving hillbilly squat walkers. Every little bit we stopped for a warmup exercise or two.

Pearl 1: 25 SSH + 5 burpees

Pearl 2: 10 Windmills + 5 burpees

Pearl 3: 20 Moroccan Night Clubs + 5 burpees

Mosey up to the church parking lot for the fun. Basic plan: circuit work done as a group. Exercise, run a lap, exercise, run a lap, and so on. Each round of the circuit gets progressively harder and therefore more enjoyable.

Circuit 1

  • Round 1
    • Jumping Lunges (20 in cadence)
    • Merkins (15 in cadence)
    • High Knees (100 – 50 per leg)
  • Round 2
    • Jumping Lunge half turns (10 in candence I think)
    • Diamond Merkins (15 in cadence I think)
    • High Knees (100 – 50 per leg…this I’m sure of)
  • Round 3
    • 3-pulse Lunge Jumps (20 in cadence; drop into lunge and pulse three times “Thigh Master” style, then jump and switch legs)
    • Slo-mo Merkins (10 in cadence; 5 count down, 5 count hold at the bottom, 5 count up)
    • High Knees (100 – 50 per leg)

Circuit 2

  • Round 1
    • Squat Jumps (15 in cadence I think)
    • Carolina Dry Docks (20 in cadence)
    • Run Lunge High Knee Skip (5 per leg; do a runner’s lunge with hands on the ground, back leg comes forward and through as you jump up, same leg goes back behind as you come back down to runner’s lunge)
  • Round 2
    • 3-pulse Sumo Squat Jump (10 in cadence, same idea as 3-pulse jump lunges above)
    • Dive Bomber Merkins (10 in cadence) RUN TO COT
    • Run Lunge High Knee Skip (5 per leg)

Circuit 3

  • We only got to one round here, with no running between…
    • DaVinci cartwheels (20 – 10 per leg; check the exicon as these are there)
    • Donkey Dogs (10 per leg; one-legged downward dog, the leg that is up comes forward to same-side elbow, then back in the air)
    • Burpees (15)

And that’s 0600. Already in COT, so quick count, name-o-rama, announcements, and prayers.

No big message to share today. Proud of the guys. We got at least 2.5 miles of running mixed in among all the other stuff. It looks like there are some exercises that could use a name, so I’m open to suggestions.

Always an honor to lead. Thanks for the opportunity, Lutefisk.

-Jedi

 

TClap |
3

Tabata Time at the Quagmire

Leave a comment

Monday morning and the start of a new business week.  It was finally warm, 64 degrees… and with that warmth comes humidity!  I haven’t been to Quagmire in too long, that standard excuse about passing other AOs to get to another one.  But being invited by Jedi to Q had me up early and ready to go!  It was a welcome sight to see our Weasel Shaker and his merry men show up for ass-kickin’ April as an added bonus.  I’m sure they did not enjoy themselves today.  More coming at the Poopdeck Thursday!

With 17 guys ready to start I gave the disclaimer.  Great to see Meltdown and The Admiral up at it early… (two FNGs from last week!) We started to run…and run…and run.

So we stopped all the way over on the other end of Rivergate, close to the Trulent banking center. We did a circle lap half way to our destination to gather the group back together and not let them pull too far apart.  There were a few PAX begging for it to stop.  Maybe they shouldn’t have pre-ran today?  (You know who you are) But we got to run a few circle laps while the 6 made it in for COP.

COP

IWs – Windmills – Merkins – SSHs – Peter Parkers – Some broga in between some of those.

Evolution #1

Had to grab my speaker that I’d hidden in a bush. Informed the guys we would be doing 10 minutes of Tabata with 20 seconds on 10 seconds off.  Each of these exercises would be done 4 times in a row.

1.  Lunges

2. Ranger Merkins

3. Bombjacks

4. Flutters

5. Burpees

I played some loud rough music to keep the blood flowing during this session.  It was much harder than this write-up sounds.  After we finished, I asked a couple guys to give us an “Apache 10 count”.  Kenyan just brought this back from Rock Hill to his Q at the Deep on Saturday.  The PAX giving the 10 count shares some stuff about himself. Family, who EH’d, how long doing F3, etc.  I really liked that idea and Funhouse, Bones, and Cornhole  got to share.

Mosey to Evolution #2

Long run back behind Home Depot

We sat on the wall while each end would run to the long hall, sprint down it and return.  Then the next PAX 2×2 would go. That took longer than I thought so people’s chair was painful.

Next BTTW 30 count

People Chair with the ends doing 5 jump squats

20 Mike Tyson’s OYO on the wall

BTTW 30 count

People’s chair with 5 Merkins

Only 5 minutes left, moseyed back to COT.

Had 2 minutes to spare some AB Lab to finish the morning.

Announcements: Read your newsletter and check twitter/slack.

Prayers for families and my son who swallowed  a part of a toothpick Sunday that got stuck in his throat.  Hoping there was no more damage internally.  As of Monday night he seems better.

An honor to lead

~Royale

 

 

TClap |
2

Splash

Leave a comment

When I was driving to The Swamp and saw the rain coming in sideways, I thought “well it may just be Cha-Ching and me at the AO today.” I was surprised to see 18 Pax in attendance. The rain did not scare them away. To ensure they weren’t scared, we started the workout with Box Cutters in the largest puddle. Jedi loved it (kidding). That was the soggiest workout in my seven years with F3. However, it sure was fun. Would I do it all again? YES!

Mosey to the Cold Stone’s parking lot.

COP: SSH (20x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and Box Cutters (15x)

Mosey to Bath & Body Works parking lot.

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do Burpees, LBCs, Jumping Squats in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the Penn Station Subs’ parking lot.

Partner up. Partner Wheel Barrels to each side of the parking lot (2x), Partner Carries (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)     

Mosey to the parking lot behind Just Fresh

COP: LBCs (20x), Superman (10 second counts), Pepper Grinders (15x), Merkins (40x)

Moleskin

Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do. Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

#Wisdom #ISI #OughtTo

Peace,

Deacon

TClap |
4