Don’t Put Them Down!

Don’t Put Them Down!

It’s been awhile since I Q’d a workout and even longer for a gear workout. I had to cancel my last Q at Chiseled, I wasn’t going to do it again. This is going to be fun……and get a little stupid.

Warmup:

We started with the disclaimer and short statement from yours truly about being your brother’s keeper. Will mention below.

• SSH: x20
• Imperial Walker: x10
• Potato Pickers: x20
• Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
• Calf stretches

That’s enough of that, let’s do it. Let’s mosey to the brick piles.

The Thang:

Had the PAX gather back to the start point.

• Bodybuilder’s with bricks
• Forward and backwards lunges with bricks held out to the side(DON’T PUT DOWN THE BRICKS)
• Speed skaters with bricks(DON’T PUT DOWN THE BRICKS)
• Clockwork merkins with bricks
• Ring of fire with bricks held directly in front(DON’T PUT DOWN THE BRICKS)
• Lung walk brick crossover for 50 yards(Lung and pass brick through legs before taking next step)
• Time to partner up.

Station Work: Use Hairburners with 45 lb. plates as the timers

(Do 10 reps at each station and switch until timer tells to switch)

• Station 1: Lawnmowers and American Hammer with Kettlebell
• Station 2: Al Gore Curls and People’s Chair tricep extensions with slam ball
• Place a brick between the PAX’s feet have them face each other to force proper form squats and Flutter press with weights
• Skull crushers and Kettlebell swing with kettlebells
• People’s chair curls on pole and people’s chair press with dumbbells
• LBC’s with 35 lb. plates

After completing the stations, we circled up for a well intended but poorly executed exercise. Called an audible for Al Gore ring of fire while mixing in some well placed Shake n Bake’s(5 Burpees on your own) due to someone putting down the bricks.

Moleskin:

This morning I gave a brief statement/story about my Achilles tendinitis. Basically how I got it was from not working on my running form and not giving my body enough time to rest. This led into a disclaimer about using proper form while exercising. I asked the group this morning, “Are you your brother’s keeper?” The answer is yes. If you see your brother using poor form, call them out on it. We do a lot of things and at a fast pace, it only takes a minute to get hurt. One minute you are doing things you’ve never done before and looking/feeling good. Then what happens? You get hurt and the pounds just come back on you(possible scenario). I don’t want anyone hurt. If you see your brother using poor form or doing something that can hurt them say something. That one action could make all the difference. Modify as needed please, but don’t let others cheat themselves out of improvement.

Calling your brother out doesn’t stop with F3. It should be in our lives. We live in a society now where so many people are scared to speak out. Accountability is one of the drivers to improvement. I want to be pushed, I want someone to say I know you can do better than that(not in an arrogant way). I will never be mad or insulted by true constructive criticism or just calling me out on being lazy. I don’t wake up early to be lazy. I’m not trying to be the form police, I just care. We all are our Brother’s keeper. Iron sharpens Iron!

That’s enough of that babble. It was a honor leading you guys this morning.

Announcements:

• Fix It For Christ starts today(6/19/19) through Saturday. Show up to United Waxhaw Methodist Church and then will go to sites from there. If any other questions please check news channel on Groupme.
• Update on Kate Hesner(Sorry if misspelled): The surgery went well. The trooper even asked for a piece of the skull from her operation for a souvenir.