DiCCS (Disclaimer, Cell phone, CPR, Safety)
15 men made it out this morning
Mosey to towards Middle School and stop near bus area to
circle up
Warm-up:
- Side Straddle Hop x 20 IC
- Merkins x 10 IC
- Imperial Walkers x 20 IC
- Calf Stretch x 15 seconds, flapjack
- Merkin into upward dog, hold for 10 second then transition to downward dog for 10 second
- Extend left leg forward in lunge position with right leg back, hold arms above head for 10 second then twist right elbow to left knee and hold (This probably has a name but I’ll defer to our in house yoga expert Goodfella)
- Flapjack the above
The Thang:
Mosey to the front of the Middle School
- 1 Big Boy sit up, 4 single count American Hammers
- Increase by 1 and 4 until we get to 10 Big Boy sit ups and 40 single
count American Hammers
Mosey a few feet to the benches in entrance way of school
- 20 Derkins, 20 Dips, 20 Step ups
- Run a lap around the entire front parking lot (no half laps
here)
- Repeat 2 more times
- Group elbow plank for 1 minute
Mosey towards Globe, stop
halfway to regroup and circle up
- 20 Heels to Blue Heaven IC
- 20 LBCs IC
Mosey to Globe and stop.
- 5 Mike Tysons
- Run to first light pole for 5 Burpees
- Run back to Globe for 5 Mike Tysons
- 5 Burpees at 1st light pole, 5 Burpees at 2nd
light pole
- Run back to Globe for 5 Mike Tysons
- 5 Burpees at 1st light pole, 5 Burpees at 2nd
light pole, 5 Burpees at 3rd light pole
- Run back to Globe for 5 Mike Tysons
- 5 Burpees at 1st light pole, 5 Burpees at 2nd
light pole, 5 Burpees at 3rd light pole, 5 burpees at 4th
light pole
- Circle back for the six and complete the final sets of Burpees,
some got in an extra 5, 10, or 15 Burpees
Mosey to bottom of High
School Parking Lot Hill
- AYG to top of hill, 10 Merkins
- Mosey to bottom of hill to COT, 10 Merkins
- Still have 60 second left so Plank on elbows until 6:15
Done!
MOLESKIN
Dana asked me last Friday if I would Q the great Camel
Dromedary today. I’ve learned by now when
asked you should say yes. Also, I really
like the Marvin Ridge campus and it has a lot to offer.
I’ve been dealing with a calf issue like 50% of the PAX seem to be dealing with
right now so I wasn’t planning on doing a lot of running. Deadwood seemed disappointed before we
started on that plan – sorry. My watch
said 2.55 miles so hopefully everyone got in at least 2 miles.
Is anyone in WUC good with physics? I wonder if there is any correlation between height and the speed of a burpee because I have never seen someone complete 60+ burpees as fast at Goodfella this morning. Way to kill it, encourage others, and circle back for the six.
I did something similar with Burpees and Mike Tysons at
Clyent Dinner a few weeks ago. I thought
it was horrible because of the heat and humidity but today seemed to suck just
as much. Maybe having the Burpees and
Mike Tysons and the end of the workout makes it worse than if they had been at
the beginning. Or not, who knows
Pretty quiet for the most part today but everyone really
pushed it, worked hard, and we stayed together for the most part. Great job everyone
Thank you for the opportunity to lead.
Also, I saw this in another backblast recently and
thought it worth repeating:
“If you know someone going
through a tough time, don’t ask them if there is anything you can do. That’s a
thoughtless gift card that never gets cashed in. You need to show up and serve
them somehow, even if it means getting treated like a servant.”
ANNOUNCEMENTS:
- Take group photos to send to marketing after every workout and
send to directly Zinfandel
- Bushwood CC is having their HARD launch this Tuesday, August 6th
at Marvin Elementary. Watchtower
will be converging for this HARD launch so Bushwood CC at Marvin Elementary is
the ONLY game in town next Tuesday
- F3 Dads this Saturday at 9am at Dogwood Park. Bango on Q.
Bring your 2.0s out for a great time with donuts at Dunkin afterwards.
- Waxhaw Elementary needs YOUR help this Saturday from 8-11am. Please sign up here to help out, especially
if you can run a pressure washer: https://m.signupgenius.com/#!/showSignUp/508094bafae23a7f94-sprucing
- Saturday, August 24th is Adopt-a-Downtown Waxhaw Clean Up sponsored by WUC F3. 8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).
- Goodfella is concerned with everyone staying hydrated with the
heat and humidity. Please hydrate and
hydrate often. If concerned, scared, and
unsure of your current hydration status please send pictures of your urine
color directly to him for analysis (multiple pictures throughout the day is not
only acceptable but encouraged).
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