No Bears Allowed on the Grass

No Bears Allowed on the Grass

Well another day and another new AO I’ve never posted at before and a VQ all wrapped into one… Just another reminder I need to venture outside of my little Cuthbertson bubble to mix things up and meet some new PAX. And meet some new PAX I did! Overheard that we had a good showing so that added to the pressure. No worries as I had at least planned my tried and true “Build a Burpee” Recipe among other things. I had done extensive research at this AO in the past but it was the menu at Yama and flights over at the Ale House so this was a whole new perspective. I decided to keep the area of work pretty close together but still allow plenty of mileage. Time was up so DICCS were delivered whilst a garbage truck threw dumpsters around in the background but everyone new the plan and we were off.

WARM UP
.4 mi mosey up and around shopping center down to traffic circle in front of Wav apartments to circle up
Mobility stretch – I mean it just hurts so good….
Mtn climbers x 10 IC
Rock back merkins x 5 IC – always works the brain at this hour too
Squats x 20

THE THANG
1mi Build a Burpee – Start Traffic Circle – Finish last intersection (Prov Farm)
Merkins x 10 @ circle
In and outs x 10  @ 1st side st RT
Squat jumps x 10 @ 2nd side st LT
Burpees x 10 @ end past Prov Farm
Run back to start – (Or b-line straight to safety if your Transporter for what ended up being round 1 of last nights hot sauce…)
Rinse and repeat
Finish at circle
Ice9 led Mary until the six was in.

Mosey to Public Parking deck – .48 mi
Ab Sprints to the top
1st level – BBs x 20 sprint to lvl 2
Flutters x 20 IC sprint to lvl 3
Windshield wipers x 20 sprint to lvl 3 (Never done these before but they will be back I promise)
LBCs x 20 IC sprint to lvl Top
Fred Mercs x 20 IC
6in Plank jacks x 10 IC
Mosey back down to lvl 1

Mosey to Astro Turf to grab some wall
Dips x 20
Bear crawl Backwards run across turf then (was told word on the street is the turf has become a latrine for canine residents so we stayed on our feet)
Side lunge x 20 total
Backwards run across turf
Rinse and repeat
Switch to Derkins x 20
High knees across then
Steps ups / box jumps x 20
High knees back
Rinse and repeat

Mosey back to COT eat up the last 3ish minutes and clock 3 miles around the parking lot.
Gerber logged some extra credit with one more Mary but stopped our watches before 6:16…

MOLESKIN

Well once again I had a blast navigating uncharted territory and leading a great group of guys. We had a great mix of familiar faces and new ones too for me anyway. Everyone really wanted to push and stay at the front of the pack and Ice9 pulled his usual “no turn signal merge” sprinting up the desk to cause a 14 PAX pile up and wreck the rest of morning rush hour. Kidding but we were having a good time fighting for position up that deck the whole time. I also noticed a new combo move that I’ll call the Al Gore Burpee during our first segment. Recalc may want to review that one… Once we were almost back to COT I notice Transporter trotting up from across the way and wondered if my route just wasn’t what he was looking for to complete this workout? Turns out he went two extra rounds for some unplanned squats of his own. I’ve never been hung over from too much hot sauce…. In all seriousness I did want to use this platform to share some thoughts and pose a challenge for you. I encourage you to push yourself to stay just outside of your comfort zone. What does that mean? Well the way I look at it is to push yourself just enough where you have to take a step forward to keep yourself from falling. It doesn’t hurt, it’s not scary and you’re not remaining stagnant in one place. Be comfortably uncomfortable. Continue to grow physically, mentally and emotionally. When was the last time you intentionally checked in with your M or significant other just to see how they are doing or are feeling? Or just someone you’re close to? This month marks exactly 1 year when I started posting again. While I’ve been “Glidah” for at least 2 years ( thanks Hollywood ) it wasn’t until one of my buddies, who a lot of you know as Catfish now, called me up to see what I was doing to work out and stay in shape. At that time I told him, “Well nothing right now, but here’s what I used to do.” So with that we agreed to commit and post at least 3 times a week for a total of 21 posts. Since then I have developed a habit that pulls me now instead of me having to do the pushing. I feel better now than I have In damn near a decade and it’s because I decided to get a little uncomfortable. I showed up and did the work. I accepted an invitation to run and workout an extra 15 minutes with these “gazelles” as they were known. I continued to work, to push, and to do things that weren’t the easiest or always the most convenient. That compounded into other choices and areas of my life that I continue to work on today. I guess what I’m trying to say is this F3 thing is a big deal. Don’t take it for granted boys!

ANNOUNCEMENTS
IPC is starting soon! The exercises are easy just make sure you can do 200 of each one….

The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!

YHC took us out.
It is an honor and blessing to have an opportunity to impact someone in a positive way. If you have been, please pass it on.