The Sweat Factory



The Sweat Factory

Posse and Banjo gave me the keys to the Homecoming show for my Birthday Q

I’m also typing this while laying in my food coma in a hammock post bday dinner from YAFO and too much Cinnaholic for dessert so apologies for any errors ahead of time

DiCCS were given (Disclaimer, Cell phone, CPR, Safety). Sweat Pile etiquette was also discussed.

Warmup:

  • 0.25 Mile – Mosey
  • 15 x SSH IC
  • 15 x Imperial Walkers IC
  • 0.25 Mile – Mosey
  • 15 Moroccan Nightclubs IC
  • 10 Little Baby Arm Circles backwards
  • 10 Little Baby Arm Circles forward

The Thang:

  • The goal today was to loop the entire middle and elementary campus and keep the pax moving.

1st Set

Do the following 4 times

  • 10 x Dry docks
  • 20 x American Hammers (2 is 1)
  • 30 x Flutters (single count)
  • Run .2 miles
  • Mosey to next section

2nd Set

Do the following 4 times

  • 10 x Merkins
  • Run 75 yards
  • 20 x Bear Crawls
  • Run 75 yards
  • 30 x Plank Jacks
  • Run 150 yards back
  • Mosey to next section

Third Set

Do the following 4 times

  • 10 x Big Boy Sit-ups IC
  • 20 x LSS IC
  • 30 x Single Count Speed Skaters
  • Run a .2 mile loop
  • Mosey to the front of the elementary school

Fourth Set

Do the following 4 times 2 times

  • 10 x Burpees IC
  • 20 x LBCs
  • 30 x Mountain Climbers (2 is 1)
  • Run . 2 mile loop
  • Didn’t have enough time for two more sets so decided to make a misery set:
  • 21 x Burpees IC (to get to 41)
  • 41 x LBCs
  • 41 x Mountain Climbers (2 is 1)
  • Run .2 mike loop back to AO
  • Plank for 1 minute

Done!  About 3.8 miles in the books.

Moleskin:

Talk about a humid day!  In the 4.5 years I’m F3 I’ve NEVER sweat that much, never. We may need to move back these 7am Saturday times to 6:30am because it’s starting to get hot QUICK.

Great group today. Everyone pushed hard in the ridiculous humidity. I honestly thought I might pass out on that last set of 21 burpees

Thanks for sharing at the end Blue Screen. We spent a little bit of time in COT talking about shield lock type relationships. Men holding men accountable in real honest and open relationships. It’s not always easy for men but is what we need. My pastor always says the first thing he asks a wife that comes to him when her husband is struggling is “who are the men in his life” and many times there aren’t any. Something to think about and if you find yourself answering that question the same reach out to Posse about what a shield lock is and think about attending Q source on Friday mornings.

As always, it was an honor to lead such a fine group of pax and 2.0s. Thanks for another year of pushing and keeping me accountable.

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