I was honored to virtual Q StoneVinci this morning. The theme was slices of cake served up with 5-2’s:
1st Slice – Warm-up
2nd Slice – Ladder: 5 reps, 2 exercise, 6’s
3rd Slice – Chair/Steps: 5 exercises, 2 rounds
4th Slice – Need coupon 20-30 lbs, 5 exercises, 2 rounds
5th Slice – Mary
There were 15 minutes to spare, so we had second helpings of cake.
Prayers for all points of view on the COVID 19 pandemic, and a special prayer was offered for Butch nearing the end of his battle with cancer.
Stay healthy!
Nine men joined cul-de-sac on Cinco de Mayo to test my leadership skills for my 50th birthday.
The Thang
For warmup…
15 windmills
15 cherry pickers
15 hill-billies
After a light stroll to the other end of the parking lot, we lined up to loosen up some more:
carioca — down and back
high knees — down and back
but kicks — down and back
shoulder shredder line with a hand-slap merkin
Mossie down to the next parking lot, but called a slalom audible because of random cones set up for the PGA shuttle parking lot. Took a slight turn to complete 15 wall climbs.
The PAX moved on to Ben Nevis hill where C-SAC laid down a challenge to place no worse than 5th. I was easily beat to the top by Cheddar, Doc, Nard-Dog, and Mic Check. I was lucky that MT did not challenge, as I was out of gas.
We rejoined the rest of the Pax half-way down the hill and moved to the guardrail for a 1:5 ladder of Jack Webb, 25 dips and 15 one-leg squats (each leg). From their, we worked down the sidewalk with a merkin progression at each lamp-post.
On to the (dried up) fountain for some more dips and incline merkins. We continued to the parking deck for mule kicks and rounds of Mary.
We ended on the south-west corner of the stone hedge for bear-crawls and step-ups. Mic Check helped out with some additional exercises, and MT called for a slalom race through the trees.
Back to home.
Moleskin
During the Ball of Man, C-sac thanked our heavenly father and the founders for the good brought into our lives through F3. Being a day of celebration, we raised a round of Tequilla shots/beer chasers for Cinco de Mayo and my luck to live 50 years. I am grateful for the renewed physical strength, new friends and sense of purpose and community.
Thank you for the birthday wishes.
Announcements
Sorry, I forgot them, the Tequilla had already gone to my head.
I am honored to lead Stonehedge on May 5th for my half-century mark. After 1-1/2 years, I am stronger than ever and expect to bring it. On the agenda:
5:30 pre-run
6:00 the thing
7:05 COT.1 (circle of trust)
7:06 COT.2 (circle of tequila)
7:07 Einstein bagel