Bro, you’re on a friggin bike….

Bro, you’re on a friggin bike….

I’ve been experimenting with the form/pace/flow of my version of a “perfect” workout. How do you get mileage the gazelles crave without killing a Clydesdale? You keep it moving, steady pace with no breaks. Almost everything IC and CC with a smattering of OYO/burn out exercises. As the Q it sucks because of all the counting but it keeps the group together….

My 23rd Q and all I did was update my weinke a bit from Thursday evening to cover the ground at Sun Valley. It’s a huge freaking campus and I knew I would have a smallish group with varying degrees of athletic prowess. Oh word, 5 people already there at 6:52am? Two more roll up to make it 7….

Disclaimer given 90 seconds from the start. Showed the PAX the proper DiCCS and then shared my hate of Mary. I requested that if you finish early we should circle back for the 6.

THE THANG

Let’s mosey and stopping periodically for the following

1. 20 x SSHs IC

2. 20 x Mountain Climbers IC

3. 20 x Potato Pickers IC

*** An 8th person shows up!!

4. 20 x Merkins CC

5. Calf Stretch

6. 20 x Squats CC

7. 20 x LBCs IC

8. 20 x Peter Parkers IC

9. 20 x Heels to Heaven IC

*** And now a 9th person show up but on a bike? What’s happening….??‍♂️??‍♂️

10. 20 x Parker Peters IC

11. 20 x Carolina Drydocks CC

12. 20 x Bicycle IC

The Burpee Loop

• 1st Light, 1 Burpee

• 2nd Light, 2 Burpees

• 3rd Light, 3 Burpees

• 4th Light, 4 Burpees

• 5th Light, 3 Burpees

• 6th Light, 2 Burpees

• 7th Light, 1 Burpee

Mosey, along the back of the baseball field: 10 x Bobby Hurley’s, 3 sets CC

4 corners in the next lot, 10 x Speedskater and 10 x Mike Tyson’s OYO

Mosey to Playground for 3 sets of 5, OYO. 5 x derkins, 5 x pull-ups and 5 x inclined pushups

Mosey to portico for Wall Sits:

• 30 x Jabs IC

• 30 x Air Presses IC

• 30 x Heel Raises CC

• 30 x Toe Raises CC

Let’s lay here for DW’s favorite: Captain Therkin Web:

• 1 Sit Up / 4 American Hammers / 2 Merkins

Mosey to the benches. Team up and split:

• 150 x Dips

• 100 x Shoulder Taps – stopped due to time!!

Compass if time remains. Audible due to a car show in the school parking lot. Let’s work on those 8 packs:

1. 30 second side plank

2. 30 second side plank

3. 30 second elbow plank

4. 10 x 6” plank jacks

MOLESKIN

Thanks to Chastain for the sales pitch to Q outside of him and I’s territory! I’m not ever going to stop annoying you with the fact you post so far away from your own home. Thanks for the oppty to lead!

Thanks to the 8 men that joined me, never easy to wake up on a Saturday. We also had one FNG, from I think Pineville, who was in for a crash course in “what the hell have I been doing with my body all these years??!??!!” Way to push….

Thanks to Bottlecap and Crumbs for making the fort night journey out to Outland. That’s not easy trek from the Crests of Briar either, bet you had to print out directions from Mapquest to get there. BC led the OYO exercises and Crumbs was right behind him, well done bud.

Big ol’ shout out to Brutus for driving me this AM but really the kudos to you for jumping all in with us. Dude has been coming pretty consistently for like 4 straight weeks and even already posted while traveling for work in ATL? Dang!! Take notes boyz….

Welcome FNG Samoa, dude was a Boy Scout and it only felt natural to name him after a Girl Scout cookie.

Thanks BC for taking us out!

ANNOUNCEMENTS

• REMINDER: Third F opportunity (Open Door). We are starting a new book (Colossians) tomorrow so a great time to jump in. Use Father’s Day as a launching point to grow in your faith this year. Your wife can’t give you a hard time tomorrow cuz it’s YOUR day. Come join us no matter where you are on your faith journey. YOU WON’T REGRET IT. Great group of guys building each other up and tackling life’s challenges together. Each Sunday 0700-0800 at Five Stones office building (1117 Cuthbertson Road).

• Last days of signups for FIFC. Let’s show our support. To the community. We are looking for F3 volunteers to sign up at the link below. Please make sure that you identify yourself as F3 when signing up. Anytime you can spare, whether it’s an hour, a day or anything in between would certainly be of good use. Meals will be provided for all volunteers. The event runs from Wed June 19th to Saturday June 22nd. www.FixingItForChrist.com