Anvil today was my third Q in 3 days and I had to try to motivate myself – leaders can’t quit on their men. However, I usually only have a rough plan when I start and today was no exception. 11 men gathered on time and were properly disclaimed before following the Alpha Stallion – wait Alpha Stallion leads from behind – before following YHC down the lane by the church.
The Thang:
Mosey over to middle parking lot for some warm up:
Partner up and mosey over to rock pile to grab 1 lifting rock per team. Partner 1 runs down to end of lot and back while partner 2 does called exercise:
Round 1 – Backward run down and sprint back while partner does curls – flap jack
Round 2 – Karoke down and sprint back while partner does overhead push presses – flap jack
Round 3 – Bear crawl to first light (about 25 yards) and then sprint down to end and back while partner does squats – flap jck
Mosey to parking lot down near fields for some shoulder/core work. Partner 1 does called shoulder work while partner 2 holds the rock while doing called Mary
Round 1 – Flutters and merkins
Round 2 – Dolly and CDD
Round 3 – American hammer and Diamonds
Mosey over to picnic area for dips X20, incline merkins X10 and dips X20. Mosey to other side of building for people chair with rock while partner does balls to the wall. Flap jack twice
Mosey back to rock pile to drop off rocks and then circle up for more Mary. Rosalita, High flutter, dolly, flutter, and side crunches
Back to parking lot closet to 51 for a modified beast. Three rounds with six stops at each island in the middle for 6 of called exercise.
Round 1 – Squats
Round 2 – Lunges
Round 3- Burpees (always finish the beast with burpees even if modified)
Mosey back to launch point for two quick sprints down the lot to kill the remaining minute
Naked MS
Glad to have this stretch of 3 consecutive Q’s is over. It wasn’t as bad as I thought even with Fast Twitch in the middle. We kept the mileage down and that kept Purple Haze happy since he ran about 7 miles with me yesterday (well not with me as I only got in 6). First time working out with Clover, Muwana, and Cocoa. Snooka continues to amaze the pax with his speed for old man as he refuses to tell us what PED’s he uses for his fountain of youth. Caddilac is now posting regularly and good to hear plus he gets bragging rights for at least a day over Dr Belding who fart sacked. Appreciate the invite from Lorax to Q even though I didn’t plan on 3 in a row when I originally accepted.
Apologies for the one PAX I forgot. I spent so much time remembering the names of the new guys that I forgot one of the regulars (I think he is a regular but not sure since I FORGOT). (EDIT – Utah was there. He beat me in a 10K few years ago and I still have not forgiven him. HIPPA made me add his name)
Announcements – Get out in the community and lock shields with other F3 men to make an impact. We need more leaders now than ever and there are all kinds of needs.
As always, humbled and honored to lead such a great group (and Haze).
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