More Abs Please, We Did Get Enough???

More Abs Please, We Did Get Enough???

The Warmup

Woke up this morning to HOT 30 degrees and was running a little late. I arrived at 6:11 and did not see any cars and wondered if it was cancelled or worse, workout location changed. 6:13 came and a convoy of cars were heading into the parking lot. I said to myself “Thank God.”

Started DiCCS at 6:14 and we were off at 6:15 sharp. PAX started with 800m warm up Mosey to the football field parking lot. However, you can imagine Hurry, Gerber, BC, and Easy Button definition of Mosey and mine are not the same. Shout out to Sugar since he was with the Gazelles as well. Rubbermaid and I took Mosey definition serious.

• 10 SSH
• 10 Imperial walkers
• Runners stretch 15 seconds per leg
• 20 Mountain Climbers
• Started the THANG

The Thang

The Wienke was designed to focus on abs, speed sprints, and Mosey runes.

Abs/Run – PAX started with three rounds of four corners of the large parking lot. PAX did 15 Heels to Heaven at each corner which equaled 180 in total

Sprints – PAX proceeded to completed 5 rounds of speed sprints by running 400m laps. Run hard 400m up slight incline and casually back.

Run/Abs – PAX ran to front of school to start next round of four corners except this time 15 reps of flutters – repeat 3 rounds. At this point Gerber, took a detour to fertilize the grass.

Run/Abs – PAX ran to Rudy’s shed and completed a LBC circle wave until 100 reps were completed and then ran back to COT parking lot

Run/Abs – PAX completed one round of four corners with 5 Big Boy sit-ups at each corner

Sprint/Run – PAX sprinted to Crazy Man cabin held and waited in plank position until the 6 arrived, then ran to front of the high school

Run/Abs – PAX ran to front of middle school for rounds of 4 corners. Each corner PAX did 10 Peter Parkers and then finished by running back to COT.

Total run/sprint 5.5 miles but of course Hurray was 6.5. Plus, over 500 abs reps!

Transparency – I was nervous about leading Ignition today since I knew I could not keep up with everyone, but I also wanted to step out of my comfort zone and I knew the F3 brothers never leave anyone behind or judge. I started F3 Jan 18^th this year where I struggled to complete any workout and because of F3 I am better physically and spiritually. At the same time, I have met many great guys that became personal friends.

In short, I want say thank you to every one and stepping out of your comfort is a good thing. The internal feeling of accomplishment is overwhelming!

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