Thrive 2.0 – the Q re-do
YHC set expectations for solid beatdown on 2/5/17, the eve of Union Co’s toughest boot camp, Thrive. I was excited to Q Tuesday AM, and was fully prepared, even for the pre-run – well, almost. Seems that in my anticipation of the epic weinke and subsequent beatdown, I forgot to set my alarm and therefore missed my Q (for the 1st time ever). To see the shenanigans that took place in my absence, check out last week’s BB. My self-imposed penalty for the miss (a/k/a fartsack incident) was to lead next week. I took the penalty, but it was the 16 other PAX that paid the price. Thrive 2.0 – the Madison Q re-do went something like this….
Mosey to side road. Line up in middle. Side lunge Right to curb. 10 jump squats. Side lunge to middle. 3 Hurpees. Side lunge Left to curb. 10 wide arm Merkins. Side lunge to middle. 3 Hurpees. Repeat with 2 Hurpees then 1.
Mosey to hill for Jack Webb’s Reverse Triple Nickel – Run up hill backwards. 1:4 Jack Webb at top. Run down hill. 5:20 Jack Webb at bottom. Repeat until 5:20 at top and 1:4 at bottom. This was a challenge for YHC and a good portion of the PAX – more on this in the Mole.
Mosey to field. Too wet. Mosey back to side road. Partner up for wheelbarrow. P1 is to go as far as he can (or to the 1st parking island) then flap jack. Repeato. On 2nd flapjack, switch to broken wheelbarrow. Repeato to the 5th island so each person goes twice (allegedly). Plank until 6 catches up. 10 Maktar Ngaye IC. More on this in the Mole. Mosey to the pic-nic area.
At tables, 20 Derkins, 20 Dips, 20 Step Ups = Round 1. Next round, pick 2 & perform 20 reps of each. Round 3 = pick the exercise you dropped in Round 2 X 20 reps.
Mosey to parking lot. Line up on parking line. Plank walk Left to next line. 5 Merkins on my count. Plank walk right to original starting line. 5 Merkins on my count. Repeat until time for Mary.
Mary = 20 Heels to Heaven IC, 20 LBC IC, 20 Freddie Mercury IC, 20 Russian Twist IC
Time is up
Announcements
Gypsy had a long list that included a Conviction/Pain Academy convergence, a SFN race, & BROlympics — check out social media for details.
CPR training class is full. If you missed this class, look for an upcoming session 2
Moleskin
It was a great morning for a boot camp. I decided at 4:12 that I was not going to pre-run at 4:50. I arrived at Carolina Courts at 5:05 to check out the field as it was going to play host to a large part of the weinke. Fall is the wet season in the Carolinas and the field was too moist (yep, I went there) to crawl around on, and since no one wanted to hear Glass Joe complain about it, I adjusted things to stay as dry as possible. We had a good crowd show up at 5:25-ish, 16 to be exact, including 1 FNG that we named Trojan Horse. The numbers swelled to 17 when Blow Out came in hot, like he stole the truck he was driving, parked like there were no spaces #Idowhatiwant, and joined us in the COP. Not sure how he escaped the 5 burpee penalty for tardiness. Maybe it was because everyone was paying attention to Glass Joe’s impeccable form during the COP’s merkins. #soccerarms.
YHC had trouble from the beginning when I announced that it was 9:30 and time to start. The PAX shifted the target of the mumble chatter from my time keeping skills to Hurpees. #notaSTD. Fortunately, the hill was dry and the instructions were to run up it backwards during the Reverse Triple Nickle. YHC was thoroughly confused here because I had adjust my running direction on at least 2 occasions up the hill. Thanks to Bernanke, Nomad & Glass Joe for calling me out. I should have given them burpee penalties. #next time The instructions to perform a Jack Webb ladder was apparently confusing to Bernanke & many others. A ladder typically means one end increases in number as the other end of the ladder decreases in number. I’m not sure what was going on, but we eventually got through it. Since the field was so moist, I decided to do partner wheelbarrows on the road. Wheelbarrows were a real crown pleaser. You can expect more of them in the future.
The rest of the workout went off without incident and we finished up on time and had to pleasure of getting to know Ralph Spada a/k/a Trojan Horse. TH is a workout machine and I hope we’ll see him back in the Gloom next week. It was an honor to lead and I appreciate the opportunity to have a re-do Q. TClaps to Nomad & Bernanke for their leadership at Thrive. It pulls huge numbers and keeps growing.
Man versus Beast(s)
Four faithful showed under an extra bright moon this morning ready to take on whatever Sparta threw at them. They immediately regretted their decision when YHC told them today’s workout “was going to suck” before the disclaimer was given.
The Main Thing
Workout was described, Disclaimer was given, and we were off. Down Simifield Church to Weddington Ridge. Hang a left on WR and follow it down to the end. Notice the 3 speed bumps along the way…..
At the intersection of WR and Cameron Creek, circle up for COP – 25 SSH IC, 15 IW IC, 10 Windmill IC
The Beast is a workout that requires 6 reps of 6 different exercises 6 times. We doubled-down this AM by running back up the Weddington Ridge hill stopping at each of the 3 speed bumps to perform the called exercises (that hill is a beast in and of itself). Repeat on the way down. The exercises were:
Going Up – 6 Merkins, 6 CDD, 6 Diamond Merkins – Run to the stop sign
Coming Down – 6 squats, 6 lunges (each leg), 6 Romanian Dead lifts (each leg) – Run to the stop sign
Work hard to get all 6 laps, but head back to the cars at 6:05 – whichever happens first. The group completed somewhere between 4.5 – 5.5 laps. The Beast won this round, but we now have a baseline to see how much better we get next time we take on The Beasts.
Mileage ranged between 4.5 – 5.1 miles. Elevation change from bottom of Weddington Ridge to the top is 230 ft. Each time up & down the hill = .6 miles
Announcements
BROlympics are 2/24
CPR Training is 2/17 @ 9A – 11A. Sign up deadline is 2/10
Moleskin
Woody was quick to start with the mumble chatter – something about being out of his mind for being there at 5:10AM, but that 30 mile backpacking trip he has planned (backpacking is a polite way of saying Ruck) ejected him from the fartsack this morning.
Arsenal was dressed like a ninja. It was 34 degrees and he was dressed like it was 3 or 4. That’s the thing with Arsenal – you can never tell the temp by looking at what he’s wearing. He sports the long pants & F3 logo shirt in January or July. When it’s 18 or 81. Today was no different.
Shake N Bake had on a fluorescent yellow shirt that practically glowed. When he stepped out of his car and into the spotlight from Socrates, it reminded me of when Ric Flair emerged from behind the curtain, stepped into the spotlight and began to make his way into the square circle. SNB has decided to tackle his 1st half marathon in April, so he’s in full training mode.
Similar situation for YHC. In a moment of weakness, I agreed to join an Ultra P20o team. The race is March 24 and I need miles, and what better way to get them than to be surrounded by friends who are willing to suffer along side of me.
Sparta continues to thrive as a weekly running/bootcamp workout. We have a solid group that shows each week and routinely see new faces. It’s always an honor to lead. The time spent with you guys is priceless.
CPR Training pre-blast
I’m sure everyone is aware of the recent loss of our brother from the MECA Region. Each time a story like Gremlin’s happens, it’s one time too many.
Would you know what to do if one of your Brothers went down during a workout? One of your children? Maybe you do, maybe you don’t, maybe you aren’t sure…. It’s time to act and attend a convergence that very well may save the life of the PAX next to you in the COP.
Announcing F3 CPR training on Saturday, February 17
Details below:
Cost is $35 per person for Adult CPR & AED certification (card included).
Time = 9A – 11A on Saturday, Feb 17
Location = Providence Road Church of Christ
4900 Providence Road,
Charlotte, NC 28226
Mark your calendars & HC today. Sign ups & payment details to follow
The Samurai, Twisted Sisters and The Foul Shot
YHC originally signed up to Q Ascent in late Summer, but had to reschedule due to an unavoidable family commitment. It took nearly 4 months for me to get back on the schedule, so I was determined to make sure the PAX remembered the beatdown I planned to deliver. My 2.0s & I scouted out the AO in the pouring rain on Friday night and I prayed for drier weather and a solid group of brothers to show on Saturday morning. Prayers were answered — the AO was pretty dry and 6 PAX rolled up and were ready to work at 07:00.
Intro & disclaimer given
1 lap around the school & circle up for COP
SSH X 20, IW X 10, Hillbilly X 10, Windmill X 10, LSS X 20, Mtn Climbers X 20, Merkins X 10 all in cadence
The Main Event
Move to the track & line up shoulder to shoulder facing the infield
Lunge walk across infield. Clasp hands in front & extend arms. When stepping out with front leg rotate at the waist across the front let. To my knowledge, this exercise does not have a name, so Hopper named it the Samurai Lunge.
Lunge walk back across to starting point. This time step forward with left leg, raise right arm above head and stretch over the front leg (attempting to touch the ground with your left fingertips). Repeat for right leg & then repeat process with each lunge.
Repeat Samurai lunge to far side. Repeat stretch lunge back to starting point
Line up shoulder to shoulder again & then down to plank for Hand-Slap Merkin ladder.
After Hand-Slap Merkin ladder, hold plank while PAX at end of the line does 3 merkins, jumps up & runs (with high knees) over legs of PAX in plank to the end of the line. 1 burpee at the end. Hold plank position until we’ve gone thru the line 1 time.
Recover! Time to head to playground. YHC grabbed a few strategically placed props from behind the car & we moseyed to the playground where we met Mary, Roxanne.
Supine pull ups to Flower (by Moby) – this really smoked the lats & shoulders
Prisoner squats to Thunderstruck (by AC/DC) – this got the glutes burning
Plank & 6 inches to Roxanne (by The Police) – this finished off the shoulders
Now over to the basketball court (I can’t feel my arms) for some free throws.
There are 6 of us. Sixty reps of an exercise will is called & each person will shoot a free throw. For every free throw made, we knock off 10 reps.
1st exercise = LBC – had to perform 50
2nd exercise = Monkey Humpers – had to do 50
3rd exercise = Carolina Dry Dock – had to do 40
4th exercise = Flutter – had to do 60
5th exercise – Low Slow Squats – had to do 60
6th exercise – Merkins – had to do 60
7th exercise = Burpees (audible to 1 per person) – had to do all 6
Mosey back to the cars with a stop at a wall for calf raises – 25 toes straight, 25 toes out, 25 toes in. The people’s chair with air presses in cadence to 50.
To the cars for 5MOM
LBC x 20 IC
Dolly x 15 IC
Rosalita x 15 IC
Protractor
DONE!
Announcements
2nd Annual BROlympics coming soon. Check social media for details
Moleskin
Saturday’s workout was labeled Moderate, but it was anything but. The PAX that showed worked hard and got their money’s worth. YHC brought lots of new exercises to the AO but the crew performed them beautifully and with ease. The guys allegedly met the Twisted Sisters for the first time Saturday, but I think all 5 of them now have a crush on the ladies and I’m sure will be happy to see them return soon & often. Olde Providence provides lots of options for a workout and the PAX provide lots of encouragement. It was a pleasure to have an opportunity to lead and to get to know the guys. I will be back!
Joe Davis Dress Rehearsal or CSAUP? A little of both…
The bone-chilling temps Thursday morning did not keep the #F3Sparta faithful from prepping for the Joe Davis Run for Recovery. At 05:15, 5 beasts emerged from their warm automobiles, suited up and took off to conquer a few miles through Weddington Ridge and Providence Hills (with few squats, merkins & LBC’s thrown in).
Disclaimer was given and we headed away from Socrates via Big Pine, hung a Right on Equestrian, and then a Left on Cameron Creek. We followed CC down the hill to the intersection of CC & Hampton Glen, hung another Left on HG and stopped at the 4-way stop on Hampton Glen & Savannah Hills Dr for COP.
COP = 20 SSH IC & 20 IW IC
The Main Thang
The intersection of Hampton Glen & Savannah Hills provides the Home Base for a ‘starfish’ of sorts, so here’s how it went down. HC dead ends into a cul-de-sac that is equal distance from Home Base. Savannah Hills has a stop sign (at the pool house) that just happens to be the same distance away.
Today’s weinke was simple – run to 1 cul-de-sac, perform 20 merkins. Return to Home Base & do 5 burpees. Head to STOP sign for 20 squats. Back to Home Base for 5 burpees. Run to other cul-de-sac & perform 20 LBCs. All exercises OYO and repeat the circuit until it’s time to return.
When it was time to head back to the cars, the PAX completed 80-ish Merkins, Squats & LBCs along with 45-50 burpees. The Garmins claimed we covered just over 5 miles.
Announcements
Joe Davis is Saturday
Moleskin
A couple of guys are battling various maladies, but that didn’t keep them from ignoring the M’s advice and posting anyway. Arena is a regular at Sparta. He’s always been strong & now he’s getting fast. Arsenal came out hoping for fog but likely found frost bite. A dude from the desert is not used to these cold temps, but that hasn’t stopped him. Seems like he’s there every week. Shake N Bake is to blame for this nonsense. This running workout was partially his idea, and he’s owning it by showing every week. He even registered for his 1st Joe Davis 10K to show how strong of a runner he has become. Speaking of ‘becoming a runner’, we welcomed Paper Jam this week. With all of his pre-runs & Blakeovery, Paper Jam likely logs more miles than anyone in Area 51 (that’s an unofficial tally — don’t want any Fast Twitch or Devil’s Turn guys to get their feelings hurt).
What started as an idea being discussed over beers at Happy Hour has turned into one of the best workouts of my week. It was my pleasure to lead this dedicated group of brothers this week, and I look forward to the next one. Thank you guys for blessing me with your presence.
Out.
A Balmy 72 degree workout in January
Gumby was 7 strong this morning despite the 20-something temps outside. When Swiss Miss opened the Eagle’s Nest, Paper Jam an I were expecting indoor temps in the low 30’s but were pleasantly surprised to find that a frozen pipe issue earlier in the week led the cleaning crew to pump up the heat. It was a balmy 72 degrees in the main room, and we took full advantage of the temps to stretch out areas that are routinely abused during the many boot camps and/or running workouts during the week. In case you want to catch up at home, we spent our 45 minutes like this:
Disclaimer followed by devotional.
The Main Event
Warm up the core –
- March in place with high, wide knees. Slow, controlled butt kickers
- Lie on back – soles of feet together & knees apart
- Arms up & overhead
- Knees up to 90
- Flutter with opposite leg @ 90 & arms up
- Add in arms – opposite arm to outside of leg
- Freddie Mercury with arms wide (twist at waist)
- Flutter with opposite hand reaching to outside of leg
- Windshield Wiper legs
- Table Top to Down Dog to Plank
- Side plank -> Plank–> Down Dog
- Draw knee in – lift & knee to floor (finish in plank)
- Plank –> Down Dog –> Forward Fold
Yoga Flow to get us into various stetches
- Sun Salutation X 3
- Mountain Pose –> Chair Pose
- Lean forward, interlock fingers & step back to lunge. Release hands
- Runners Pose
- Sun Salutation –> Crescent Pose
- Crescent Pose –> Warrior 1
- Sun Salutation –> Warrior 1 –> Warrior 2
- Sun Salutation –> Warrior 1 –> Warrior 2 –> Warrior 3
- Sun Salutation –> Chair Pose –> to mat (on your six)
- Reverse Plank
- Knees to chest
- Nose to knees
- Left knee to chest & extend Right leg
- Grab arch of foot & extend
- Left ankle on Right thigh & lift
- Pigeon
- (repeat for other side)
- Windshield Wiper Knees
- Seated with legs extended wide for hamstring stretch
- On back with feet at edges of mat. Windshield wiper legs
Time
Devotional
“You crown the year with Your goodness, and Your paths drip with abundance.”
—Psalm 65:11
As we come to the beginning of a new year and the ending of an old one, we often wish we could turn over a new leaf or have a fresh start. No doubt about it, there have been certain things we have said or done in this past year that we have come to regret.
Wouldn’t it be great to just start over again? In reality, as a Christian you can have a fresh start. The new year is still a blank slate. There are opportunities ahead of you. You decide which path you are going to walk in this coming year. “Thus says the LORD: ‘Stand in the ways and see, and ask for the old paths, where the good way is, and walk in it; then you will find rest for your souls'” (Jeremiah 6:16). You decide what your priorities are going to be. You decide which direction you are going to take, each and every day.
Maybe some of us need a fresh start in this coming year. Here is a great opportunity to make a new commitment. We don’t know what the new year is going to bring. We don’t know what problems we are going to encounter. We don’t know what changes are going to come. We don’t know what blessings the Lord has in store for us. But whatever the new year holds, we don’t have to be afraid because Jesus Christ is going to be waiting there for us.
God is in control of your future. He is ready to bless you in this coming year.
On what basis am I going to live in this new year? Will it be on the old basis of it-all-depends-on-me, do-it-yourself goodness before God, trying my best to be pleasing to God and meaning it with all my heart but never realizing the depths of evil with which I have to deal? Or will I accept the gift of God that is waiting for me every day, fresh from His hand, a gift of forgiveness, of righteousness already mine, of a relationship in which He is my dear Father and I am his cherished, beloved son, and in which I therefore have provided for me all I need, all day long, so that I may say no to evil and yes to truth and right?
Will this year be one in which your life will be characterized by peace, fragrance, and beauty or, do you insist on living it on the same old basis? That is the choice before us, every one of us. How are we going to live in this new year?
Life Application: Before us stretches a new year, a new beginning. The old is past, put away forever. On which one of the two bases are we going to live in this new year?
Announcements
Joe Davis is Saturday
Sparta is Thursday
Conviction & Mint Hill workouts converge next Wednesday @ Stallings Elem
Moleskin
The core group of regulars showed up at Gumby this AM and welcomed 1 new site FNG. YHC was worried that the weinke would not cover the full 45 minutes, but it turned out that it had to be cut short. All of the grunts & groans made it sound like all 7 got their money’s worth this AM. We started & ended our workout thinking of the opportunities that are granted to us with the beginning of the new year.
We prayed for all of our F3 brothers that have gone MIA or are on IR.
Thanks to Tweetsie & Swiss Miss to giving me the opportunity to lead. As always, it was an honor.
Santa’s Grab Bag
Four PAX showed up in the fog for #F3 Sparta Thursday AM – 3 in shorts and Arsenal wearing his traditional long pants. The pre-blast promised to make the workout less predictable than your favorite Hallmark Christmas movie. How do you do that at a running/bootcamp workout? Glad you asked. Read below.
Give disclaimer and depart Socrates Academy promptly at 05:15. Mosey to intersection of Simifield Church & Weddington Ridge for COP:
SSH X 20 IC
IW X 15 IC
Mosey to the bottom of Weddington Ridge for the Main Event.
As we approached the bottom of the hill where Weddington Ridge intersects with Cameron Creek, Smokey promptly noticed 2 strategically placed items – a grab bag and a Kettle Bell. The bulk of the workout went like this: Reach into Santa’s sack and pull out a Christmas ornament. Perform the exercise & reps on the ornament, return to bag & run up the Weddington Ridge hill to the 2nd speed bump. U-turn at the speed bump & return to the bottom. Rinse & repeat until it’s time to return to Socrates for stretching.
The 24 Christmas ornaments were labled (2 each) with the following exercises:
20 Merkins, 10 Diamond Merkins, 5 Burpees, 10 Jump Squats, 20 Monkey Humpers, 10 Romanian Dead Lifts (5 ea leg), 20 LBC, 20 Carolina Dry Docks, 10 2-handed Swings & 20 Flutter (R+L = 1). A trip to the 2nd speed hump & back is approx .35 miles. When it was time to return to Socrates, each PAX logged somewhere between 4.1 – 5 miles.
Moleskin
You probably noticed the #51Counts twitter tag claimed 5 PAX showed but the BB started claiming only 4. We were on our way up the hill for the first lap when what to our wondering eyes should appear a jolly ole figure looking like the lead reindeer. For a moment, we thought we were on a collision course with Rudolph, but luckily it was just Hair Band running with a red headlamp (for some reason). He was provided instructions and fell in line with the rest of the crew doing the hill repeats.
- Smokey is fast – he lapped most of the field
- Hair Band IS a runner
- Arsenal likes the fog (for some reason)
- Shake N Bake is like a locomotive – he keeps trudging forward with a no quit attitude
Announcements
Reach out to PAX who are on IR or are MIA – they need to hear from you
Keep Bout Time & his family in your prayers. His 2.0 has leukemia & his M just delivered twins this week
Hair Band on Q at Overdrive
YHC on Q at Outland
SFN does it again at the Let Them Soar 5K
Link to the most awesome pre-blast is here: https://t.co/63ZSd1UaqW
On November 4th one team pushing two chariots and several support PAX ran the Let Them Soar 5K. The route started and finished at Christ Covenant Church, Home to both Skunkworks and Kevlar workouts.
We had the honor of pushing 2 special needs kids and benefiting hundreds more in the Charlotte Community through our partner and race beneficiary The Exceptional Foundation of Charlotte. Pine Tar took the lead chariot, Geraldo and Tackling Dummy split time on the other. Both riders were all smiles and kept us going throughout.
Moleskine:
It was a full moon kickoff to race day with great weather for the 250 race participants. Huge shout out to Madison and his daughter, as well as my son (Honker) for the early morning setup and post race clean up. They grabbed some prime real estate for our tent, and the chariots were a huge hit for the whole crowd.
The race itself went very well…good course with a tough climb up Fullwood to get back to Christ Church to make sure you feel the burn. Post 5K, there was a Fun Run for the younger kids with participants as young as 4 yrs old. Friends from Boosterthon provided MC services and a nice dance party warm up for the Fun Run. I heard that Horsehead was giving out Electric Slide lessons during the dance party warm up, but didn’t actually witness it. Likely to incorporate that warm up @ Kevlar during his next Q.
The Exceptional Foundation board, the parents of the participants and the community of runners supporting the event were inspired by the Speed4Need cause. They prominently highlighted the video captured by Madison on their website (www.tefcharlotte.org) and shared via Facebook, twitter, etc. The purpose of the organization is to provide social and recreational activities for the special needs community, and I expect this will be a partnership that lasts for a long time.
Overall the day was a huge success…check out the video here: https://youtu.be/4lngQMANEjM
Certainly there are plenty of other perspectives to share on the day. Comment below!
This thing might just catch on
It’s mid-December and the temps are dropping. That’s usually a recipe for smaller numbers at most AO’s, but cagey F3 veterans know how to handle the unusual temperature fluctuations and layer up. This morning was no different as 4 of the usual suspects and 1 new site FNG posted at #F3Sparta for an invigorating run with a few common boot camp exercises mixed in.
The Thang
Mosey from Socrates Academy to Big Pine Dr, hang a L on Equestrian, and follow all the way to the end at McKee Rd.
Cross street and circle up in the Sun Trust parking lot for:
SSH x 25 IC – got distracted by a motor vehicle
IW X 20 IC
LSS X 20 IC
Merkins X 10 IC
The Main Event
Mosey from shopping center parking lot to the dirt track formerly known as the Siskey Track. One warm up lap around the track and YHC points out the aluminum bleachers and stairs leading up the hill. Complete the lap.
Set 1 – 20 dips at the bench, up the stairs (touch each step) and return. Repeato 5 times. Run a lap after the 5th set.
Plank until the six completes the lap. Mosey to 2nd bench/stair combo.
Set 2 – 20 derkins at bench, up the stairs & return. Repeato 5 times. Run a lap after the 5th set.
LBC in cadence until the six to completes the lap. Mosey to 3rd set of stairs. Oh no, no bench – Omaha! Omaha!
Set 3 – Bear Crawl up the hill & run down the stairs. Repeato 5 times. Run 90% of a lap after the 5th set. Stop at bench #2.
Set 4 – Step ups X 20 & up the stairs until time. Fortunately, we only had time for 1 rep. Take the long way (around the track) back to the start. Gather the six & return to the cars for various forms of organized stretching (ham strings, pigeon, downward dog, etc.).
Announcements
Pray for Bout Time and his family as they deal with the Leukemia diagnosis for his 2.0 (Jennings) who is 2 yrs old. Convergence was held Uptown this AM to show the support of his F3 brothers.
Moleskin
The enthusiasm around a new running / boot camp continues to spread. We held our 4th workout in 5 weeks this AM and I think it’s safe to say we have a core group of dedicated PAX and we have seen new faces each week (this thing just might catch on). We focus on a meat & potatoes style workout – log 4-5 miles & do some merkins. Nothing fancy. It works. We logged 4.4 miles this AM, did 100 dips, 100 derkins, 50 merkins & 20 step ups. We choose weinkes that will keep the PAX together which improves camaraderie and helps build the confidence of the guys just starting out as runners. We learn something new about and make a deeper connection with each other every week – isn’t that what this is really all about? Don’t let the hustle & bustle of the Holiday season tempt you to fartsack. Every morning brings a new opportunity to experience the 1st & 2nd F. YHC hopes to see you next Thursday. THIS. IS. SPARTA!
It was an honor to lead.
Thanks to Smokey for the great closing prayer.
5…4…3…2…1…Go!
It was cold & it was the first Saturday after Thanksgiving, but 4 HIM’s decided to throw caution to the wind and post at F3Outland to work off the extra calories. After a quick disclaimer to the veteran group, it went a little something like this:
Warm up lap around parking lot to buses.
Paula Abdul Cheese Weave through buses to further warm up the legs – run regular, high knees, butt kickers, shuffle right, shuffle left
COP at the bottom of the bus lot
20 SSH IC
15 IW IC
15 LSS IC
15 Mtn Climbers IC
10 Merkins IC
Mosey to elementary school play ground for 5, 4, 3, 2, 1
Repeat the following 5X then run a lap
10 Pull UPS
20 Merkins
30 Squats
Repeat 4X then run a lap
10 Overhead Press with a lifting rock
20 Curls with a lifting rock
30 LBC
Repeat 3X then run a lap
10 Knees to Chest
20 Wide Arm Merkins
30 Squat Jacks
Repeat 2X then run a lap
10 Burpees
20 Carolina Dry Docks
30 Romanian Dead Lifts (15 each leg)
Repeat 1X
10 Overhead Press
20 Curls
30 LBC
Mosey back to cars for COT
Announcements –
Check newsletter for upcoming Holiday parties & convergences
Moleskin
A Facebook call out and a clown car boosted our numbers to 4 on a cold post-holiday Saturday, but it was well worth the effort. This Backblast is late because the workout punished YHC so badly that it took 4 days before I could type. Not much mumble chatter on Saturday except a few Paula Abdul references early in the workout. At least 1 PAX had no idea who she was and was committed to using the Google to research her when he got home. Only other notable comment was a “that’s what she said” from No Regerts after the parking lot was mostly empty when YHC told him to put the shovel flag (in the trunk) at an angle. #softball #shouldhaveseenitcoming
Thanks for the opportunity to lead and thanks to Bonhoeffer for the closing prayer.