14th Anniversary Edition @ The Lycan

14th Anniversary Edition @ The Lycan

Quotes from the Gloom (heard at various times throughout the workout):

• “I was so excited, I read the constitution early this morning!” –Posse (explanation for why he was late coming in hot)
• “I got some cool new Mudgear undershorts.” –Dunkin
• “I can’t feel my legs.” –Honeycomb
• “Is that a mouse?!” –Das Boot

Yes, the mumblechatter was riveting throughout, but on to…

The Thang

• Warmup
  • Mosey to back of school.
  • Prime the Pump (Fairly rapid calf raises while steadying self against a wall.)
  • Merkin
  • Run a lap around the school.
  • Side Straddle Hop x14
  • Low Slow Squat x14
  • Mountain Climbers x14
  • Run a lap around the school.
  • People’s Chair while giving instructions for partner work.
• Partner Work: Burpee Hill (x3 for each partner)
  • Partner 1: Run down the hill. Do 5 burpees. Run back up the hill.
  • Partner 2: Cut a flip (5 Merkins, 5 Big Boy Sit-Ups, keep repeating until Partner 1 gets back)
• Head over to nearest baseball diamond for some work on the quads, shoulders, and various upper back muscles that are apparently rarely used.
• The Perp Walk (Make your way across the outfield via walking lunges with three stops along the way. Hands behind the head the whole time.)
  • No Surrender x14 (at beginning, middle, and end of field)
  • Convict Walking Lunges in between stops
  • End with Freddie Mercuries until all Pax have made it across the field.
  • So, basically, hands are behind the head the entire length of the outfield while doing the various exercises.
• The Cross Walk (Make your way across the outfield via walking lunges with three stops along the way. Arms spread wide like a cross the whole time.)
  • Take Me Now x14 (at beginning, middle, and end of field)
  • Cross Walking Lunges in between stops
  • End with arms still spread out wide until all Pax have made it across the field.
  • So, on the way back across the field, the arms are spread wide the entire length of the outfield while doing the various exercises.
• Mosey back to front of school (wondering when sensation will return to quads, shoulders, etc.).
• Plank-o-Rama (most everything x14)
  • Elbow Plank
  • High Plank
  • Low Plank
  • High Plank
  • High plank w/ right arm extended up
  • High Plank
  • High plank w/ left arm extended up
  • High Plank
  • Head, Shoulders, Knees, and Toes
• Six Minutes of Mary (probably only got 4 minutes in, but most everything x14)
  • Low Flutter Kicks
  • Low-litas (or Hello Dolly)
  • Heels to Heaven
  • High Slow Flutter Kicks
  • The Protractor (go around the CoP and have each person shout out an angle between 5-degrees and 180-degrees)
    • Ended at 0-degrees, which led right in to…
  • Have a Nice Day (or Shavasana or Corpse Pose)
  • Back to CoT!

Moleskine (i.e., Spreadsheets from the Gloom)

Note to self: Apparently I should have come early and spread some grass seed and/or turf across the outfield, as there was probably more dirt than grass out there while we were doing walking lunges across the field. I think I still have some pebbles lodged in my knee skin (and I’m the one who recommended knee pads, too).

Flashback: I showed up for my first F3 workout exactly 52 days ago, on a chilly Friday morning. Even though the AO was Swarm and Dasher was on Q, I still came back the next week, and every week since. I am so glad I did. It has been a great ride so far and it was a pleasure being able to have my VQ there at The Lycan with some great Pax.

Reflections: One question that came up towards the end of the workout this morning was, “What’s with all of the 14’s?” Good question. Today is actually my 14^th Wedding Anniversary. For the last 14 years, MDunkin has been a great companion, an amazing light and support to me. Over the last couple of months, she has seen the good that has come from me being a part of this F3 fellowship and she loves it. I dedicated this workout to her both with the number of reps (almost always 14), as well as with the “up and down” symbolism of the specific exercises. While we were planking in pain this morning, I shared with my fellow Pax that marriage (like most relationships) can definitely be filled with a lot of ups and downs. For me, it has been about tempering those highs and lows—not necessarily being a flashy guy, but being a dependable and faithful husband and father. That is what is important to me. Just wanted to share it with all of you. Thanks for being great examples to me and my family!

Announcements

• Watchtower – Starting this Tuesday, 05/25 and until further notice, Watchtower will be at Weddington Middle School (rather than New Town Elementary School)
• Next Monday, 05/31 – Memorial Day Convergence! 6:30A-7:30A. Location: TBD (Cuthbertson Middle School? Nesbit Park? Waxhaw Elementary School?)
• Saturday, 06/19 – Blood Drive! 9:00A-1:30P. Location: Five Stones Church. Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
• F3 Dad’s Camp – Date: Late August. Location: YMCA Camp Thunderbird (on Lake Wylie). For more details, DM Radar.
• Keep Premature in your prayers as he continues to deal with some health issues.