Wet Workout with Garage Stuff
Wet, cold, wet-cold…F3 must go on. Those with enough testosterone(4) showed up and we did the thang.
The Thang:
After a quick mosey around the block we circled up for exercises.
- SSH X 20
- IW X 15
- Old Man Stretch(middle/side to side)
Now it’s time to head to the Church’s shelter. What does Shake have in store for everyone(4)? Lookie-Lookie, Shake brought some toys from his garage. We’re doing stations under the shelter.
Round 1: (3 sets with 1 minute duration with 10 second break in between)
- Hammers with wood plank
- Merkin/picnic bench squat
- Step-up squats(alternate legs)
- Lawnmower with kettlebell
Round 2: (3 sets with 1 minute duration with 10 second break in between)
- Burpees(jump up to tap shelter borders)
- Squat/Fly(With firewood)
- Duckwalk with kettlebell
- Jump straddles up and down the wood plank
Gather up garage crap and head back to COT. We have 3 more minutes in the tank, let’s make sure we get over a mile. Mosey around the block to achieve our goal.
Was not my best Q but it was not easy with the weather and of course me forgetting that I was on Q. Ended up making up the plan at 12/1 am. I used what I had and it worked. One thing I can say is that I gave the PAX wood during the workout(insert drums here). Good night everybody!
Moleskine:
I’m glad that I got the chance to Q today. It was a staring in the mirror moment. I see where I am and where I need to go. I try to take advantage of these moments. Whether it’s with F3 or more importantly in life(family, work, etc.), find your starting point and go. Today, find your starting point by have a staring in the mirror moment and go. Just GO!
Announcements:
- I suck
The Loaded D&D Die of Fun………
- Do work at home over the weekend(check)
- Work until 11:30 Sunday night(check)
- Realize at 11:45 after shower, I’m on Q the next morning(Check + panic)
- Complete(ish) plan for Q at 12am(check)
- Wake up at 4:15am(f@%#ing check)
With all that said, I was really excited to Q, it has been awhile. Decided to combine a couple of Q’s together in an attempt to make something challenging or at least feel it the next day. I hope I did not disappoint.
The Thang:
Provided the usual disclaimer along with my own mix. After admitting only having 4 hours of sleep, let’s mosey.
Took a longer than usual mosey(needed to wake up and loosen up). Made a complete lap around the middle school(I do not think too many were pleased with this).
Circle up:
- SSH X 20
- IW X 15
- Cherry pickers X 20
- Low slow squats X 20
Let’s mosey:
Run to parking lot in front of middle school’s front door.
Park lot combos:
- Lunges X 5
- Inchworm Merkins, then 5 merkins
- Bearcrawl X 10
- Repeat until to the end of parking lot
Next combo:
- Backwards Lung X 10
- Crawlbear X 10
- Five Broad Jumps into a Burpee
- Repeat to the end of parking lot
Third Combo:
- Deep side-step to the right X 10
- Deep side-step to the left X 10
- Lung X 10
- Repeat to the end of parking lot
Mosey to covering by buses:
- Laps using the covering and sidewalk
- Under covering on first lap, side-step right
- Under covering on 2nd lap, side-step left
- Under covering on 3rd lap, back pedal
Mosey to Front door of Middle school, what is this? Someone left a Dungeons and Dragons Die here and it has a bunch of exercises on it. Should be fun/suck, let’s call it……………….well you know what to call it.
- Rolled the Die a total of three times
- Performed each exercise rolled
- Take a lap around parking lot
- 4 rounds worth completed
- Insert claims of loaded Die by Pax for too many Jump Lunges
Times up:
- Strong mosey back to COT
- Brief Mary before time runs out
MOLESKINE:
This weekend no matter how short it felt taught me something. Stay mentally ready for more things. I was faced with something this weekend that I never mentally prepared myself for, I will now. Though my Q was not the best, it was not the worst either. At times I mentally prepare myself for those mornings I find myself on Q and not remember it, what will I do and how will I do it. Or do I need to fill in for a fartsacking Q? Short rant to an end, stay mentally ready for whatever may come your way. Take your time every once and awhile and think of other things outside of your usual bubble to prepare for. Not just reactions, but actual actions. Whether it be community service, something for your spouse or child, a stranger, or yourself. A weird rant I know, but that is what is on my mind at this moment. What do you expect, I’m operating off of 4 hours of sleep and trying not to let my supervisor see me type this out instead of working. Thank you for following and pushing yourself this morning.
Announcements:
I apologize in advance, I accidentally stopped recording when announcements took place. I believe Bottlecap mentioned community service for clearing a path for a cross country team. And Glidah mentioned a community service opportunity. I apologize again for dropping the ball on this.
Foundation was the 6th man today. This is his 2nd F3 name due to work done at a community service project about 2 years ago. There you are fellas, the mythical renaming I heard of so much………it does exist.
Shake N Bake’s180!!! NO
It’s been awhile since I been on Q and ole Shake is fatter then usual. Well, I can’t cheat other people just because I can’t get less fat. So I make something up that I know will make me tired and push me. Well……here we go.
Warm-up
- A lap around the block
- SSH x 20
- IW x 20
- Calf stretch
- Old man stretch
The Thang
Mosey to shelter:(two rounds of this, with count of ten on my down)
- Split group up. Half does one legged squats while the others do merkins then switch.
- Half does one legged squats(other leg) while the others do diamond merkins, then switch.
- Half does regular squats using bench to judge how low to go down while the other do wide arm merkins, then switch.
Mosey around block, now let’s see how this works. I yell out 180!!! (This means to immediately turn around and run the other way) This makes a good pace buster. After a few 180’s, I yell Shake n Bake! If you not familiar with that, it’s 5 Burpees on your own. All of this on just the first street. This continued on the next street with a slight hill. Now we head to THE HILL, I wait until everyone is cruising at a nice pace by listening(about midway). 180!!! Just as the sound of the feet going sounds steady, 180!!! As we are about to the bottom of the hill, I call 180 again. I hear the rumbling, so I let it fly………..Shake n Bake(five burpees on your own). This went on for awhile.
Finally we stop off at the parking lot at the apartment complex at the bottom of the hill. Line up on center line in parking lot.
- Inch Worm Merkin Crawl to end of parking lot.
- Lung walk to center. (30 LBC)
- Backwards Lung Walk to end of parking lot
- Side Step squat to center.(20 Heels to heaven)
- Side Step squat to end of parking lot
- return to center(LBC’s and V ups)
Time to go back up the HILL from whence we came. More hi-jinks of 180 and Shake n Bake’s. Once at the top of the hill we circle up for:
- LBC’s
- Flutters
- Protractor
Back to beginning:
Bear Crawl Ring of Fire, called exercises in between.
Side Step Ring of Fire, called exercises in between.
Split into groups give it all you got stop sign to stop sign. (4 rounds, two equal to one). Not gonna lie, I was done half way through all of this, the running at the end got me. After all the 180 calls and moving left to right, I feel like I should have been playing the Cha Cha Slide during the workout. Just a thought.
Thanks for following me and going after it today. Even if you didn’t agree with it. On to the next one.
Announcements:
- IPC coming up. The zero Pre-blast coming soon.
- Transporter on Q at Client Dinner tonight
- Think about getting a Road ID, it’s cheap and worth it.
Moleskine:
We’ve been joking about headlamps, but you have to admit that some of the things that have happened a headlamp may have helped. Do you want to find out? I don’t. I rather spend $30 bucks than spend 30 days in the hospital or worse. Please consider the Road ID’s guys. If I were to pass out while working out and taken to the hospital, no one would know how to contact my wife. What if it takes awhile for me to regain consciousness, all my wife knows is that I never came back home. Just think about it. Thanks for letting me lead and I promise a better showing next time.
Combo Drills
It all started with a message on Groupme saying basically, “Are you still on to Q Tuesday”? My response, “Crap, I forgot. Yeah I’m still up for it.”
Mosey around parking lot.
Warm-up
SSH-20
Imperial Walkers-15
Cherry Pickers-10
Mountain Climbers-10
Calf Streches
The Thang
Go to straightaway (Combos to the end)(Increase by 2 and repeat)
Shake N Bake call. (5 Burpees on your own)
2 lungs with high knees
2 merkins
2 Diamond merkins
2 American Hammers
Shake N Bake call
Run to field while doing Swiss Cheese through buses
In circle-people’s chair
On field football drills . Move with football movement of Q. Front, back, left, right. Hold ball up for shake n bakes. Down low for 5 merkins at Q’s Discretion.
On wall
Inverted merkins
Wall sit>Air presses (50)
Face wall for squats (25)
Inverted mountain climbers
Wall sit>Air presses(100)
Run back to parking lot. Time to perform Gassers(Sprint from one curb to another four times. This was done twice.
The morning was concluded by a last minute Shake N Bake call and pigeon stretch.
Moleskine
Why do we do this? Is it to look better in a button down shirt or your old favorite shirt again. I hope not. I do this to be a better me(not just physically) and to live longer for my family. I do this for my family. My push to get up in the morning, my push to dig in through the pain I feel in my heels with every step, my push that makes me kick it up a notch past what I thought was my max comes from the beautiful woman and kid I leave at home in bed each morning to come out with you knuckleheads. I see a lot of the PAX out in the mornings and I know they can do more. When you are out there and the energy is low, remember why you are out there. That is what will push you past your limits. Take care of yourselves to not hurt yourself(proper form and stretching), but don’t be afraid of pain.
Announcements
Shoutout to Carb Load, dude is killing it.
F3 Dads this Saturday(7/13/19) at Dogwood Park(9am). Kids from 3-14 are encouraged. Younger can come out. Bring water guns if you got them. Meet in the parking lot.
Doughboy will be on Q in Fort Mill at Dobby Bridge Elementary at 5:30am tomorrow(7/10/19). Kettlebell workout.
Site Q School will be this Saturday(7/13/19). Q school will be the following Saturday(7/20/19). Sign-ups have been posted. Contact Posse.
WELCOME WELCOME FNG Credit Score. Great job today. Thanks for following me guys.
Don’t Put Them Down!
It’s been awhile since I Q’d a workout and even longer for a gear workout. I had to cancel my last Q at Chiseled, I wasn’t going to do it again. This is going to be fun……and get a little stupid.
Warmup:
We started with the disclaimer and short statement from yours truly about being your brother’s keeper. Will mention below.
- SSH: x20
- Imperial Walker: x10
- Potato Pickers: x20
- Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
- Calf stretches
That’s enough of that, let’s do it. Let’s mosey to the brick piles.
The Thang:
Had the PAX gather back to the start point.
- Bodybuilder’s with bricks
- Forward and backwards lunges with bricks held out to the side(DON’T PUT DOWN THE BRICKS)
- Speed skaters with bricks(DON’T PUT DOWN THE BRICKS)
- Clockwork merkins with bricks
- Ring of fire with bricks held directly in front(DON’T PUT DOWN THE BRICKS)
- Lung walk brick crossover for 50 yards(Lung and pass brick through legs before taking next step)
- Time to partner up.
Station Work: Use Hairburners with 45 lb. plates as the timers
(Do 10 reps at each station and switch until timer tells to switch)
- Station 1: Lawnmowers and American Hammer with Kettlebell
- Station 2: Al Gore Curls and People’s Chair tricep extensions with slam ball
- Place a brick between the PAX’s feet have them face each other to force proper form squats and Flutter press with weights
- Skull crushers and Kettlebell swing with kettlebells
- People’s chair curls on pole and people’s chair press with dumbbells
- LBC’s with 35 lb. plates
After completing the stations, we circled up for a well intended but poorly executed exercise. Called an audible for Al Gore ring of fire while mixing in some well placed Shake n Bake’s(5 Burpees on your own) due to someone putting down the bricks.
Moleskin:
This morning I gave a brief statement/story about my Achilles tendinitis. Basically how I got it was from not working on my running form and not giving my body enough time to rest. This led into a disclaimer about using proper form while exercising. I asked the group this morning, “Are you your brother’s keeper?” The answer is yes. If you see your brother using poor form, call them out on it. We do a lot of things and at a fast pace, it only takes a minute to get hurt. One minute you are doing things you’ve never done before and looking/feeling good. Then what happens? You get hurt and the pounds just come back on you(possible scenario). I don’t want anyone hurt. If you see your brother using poor form or doing something that can hurt them say something. That one action could make all the difference. Modify as needed please, but don’t let others cheat themselves out of improvement.
Calling your brother out doesn’t stop with F3. It should be in our lives. We live in a society now where so many people are scared to speak out. Accountability is one of the drivers to improvement. I want to be pushed, I want someone to say I know you can do better than that(not in an arrogant way). I will never be mad or insulted by true constructive criticism or just calling me out on being lazy. I don’t wake up early to be lazy. I’m not trying to be the form police, I just care. We all are our Brother’s keeper. Iron sharpens Iron!
That’s enough of that babble. It was a honor leading you guys this morning.
Announcements:
- Fix It For Christ starts today(6/19/19) through Saturday. Show up to United Waxhaw Methodist Church and then will go to sites from there. If any other questions please check news channel on Groupme.
- Update on Kate Hesner(Sorry if misspelled): The surgery went well. The trooper even asked for a piece of the skull from her operation for a souvenir.
ManBearPig Sighting at Food Lion
With a great damp/brisk morning ahead of them, 10 men answered the call of bring headlamps and reflective wear to get stupid. We can say 10.5 men for one hard commit that was there in spirit(Cough Cough, Deadwood). With today marking my 2 year F3versary, I have no complaints on this morning.
Warm up:
Mosey around the block to run our way up to Dreamchasers
20 x SSH
20 x Imperial Walkers
Plank position/6 inches- make circles to the left and make circles to the right
10 x Mountain Climbers
The Thang:
Nice mosey from Dreamchasers to Food Lion
Broad-jump Burpees from one island to the next. Do 20 LBC’s and broad-jump Burpee back to beginning.
Now introducing ManBearPig. Bear crawl to the first parking space line, then crawl bear back one parking space line. Bear crawl two parking space lines, then crawl bear back one parking space line. Rinse and repeat until you reach the end. Backwards run to the beginning. By the end, you’ll be squealing like a pig. That is if you use proper form.
Run to the covered area in front of Food Lion. While facing the wall and toes 6 inches away from the wall, perform a correct squat or you can hit your face on the wall(x 10). Your choice.
On the same wall, balls to the wall. Handstand merkins x 10
Face the wall again for proper squats x 10.
Criss-Cross Diddle Merkins. Diddle Merkins while place one leg over the other. Right over left x 5 and left over right x 5.
Mosey back to Dreamchasers.
Circle up and get in the People’s Chair. While in position side step to the right x 10 and side step to the left x 10.
Still in People’s chair, side step/squat.
While heading back to the cars, run forward one street lamp then run backwards one. Run forward two street lights, then run backwards one street light. Rinse and repeat for the whole block.
Mosey around the block going behind the church only to come back to the front of the church for some Mary.
Announcements:
There were none.
Moleskine:
It truly was an honor to lead you today and a bigger honor for you all to follow me. Two years ago, I started my journey with F3 on a whim. Two years ago, I couldn’t do 5 minutes of the workout I lead today. Two years later I find myself doing things, becoming a better man, becoming a better leader, achieving goals, and feeling better than I could ever imagine. I came for the workout, I found and kept coming for so much more. More than I could imagine. I have a long way to go, but I know I will get there. I can do all things through him who strengthens me.( Philippians 4:13)
I did not have the confidence in me before, but through God and F3 I found my long-lost potential that I gave up on. I found myself again and it feels good to see ME again. Thank you to everyone for all the support that has been given to me and the roasting. It is all needed and appreciated.
Shake and Bake, OUT!!!!!
Throw Mama from the Q Jack Train!
YHC was pumped to do a VQ at a newish site to me. Thanks for the opportunity/voluntold Bottlecap. Luckily, yours truly has been tormented…….I mean lead around this area before for workouts. We even had an guest appearance for from eHarmony. In all we had a lucky 13 ready to rock, what could go wrong?
Warmup:
We started with a short mosey around the block. The disclaimer was given and instructions/information on proper form. We will do things at a good pace to concentrate on good form and not high numbers of reps. And of course, during my Q if I yell Shake N Bake it is 5 Burpees on your own. Bad form triggers a Shake N Bake for sure. Let’s circle up and get moving a little. It went as follows:
SSH: x20
Imperial Walker: x15
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down.
Mountain Climbers: x10
Potato Diggers: x10
Hey what’s that sound? Train coming! Burpees until it’s gone. Felt like 10 minutes, but was maybe only 5 minutes worth. After getting Q jacked by the train, decided to get started with the workout.
The Thang:
We took a quick mosey to the “short” wall. The first exercise was a partner workout. Partner ‘A’ does Derkins with their feet on the wall while Partner ‘B’ is the time keeper doing 20 squats. Flapjack when you are done. Next, Partner ‘A’ does wall/box jumps(Donkey Kicks were the modify) as the time keeper doing 10 in all while Partner ‘B’ holds the people’s chair position.
Now let’s head to the bottom of Keith Jong Hill. It went as follows:
- Sprint to the top of the hill, rolled dice and did the rolled exercise of 20 Inch Worm Merkins. (The Q was a little overzealous on the amount put on the die so I called an early stop seeing that is was a bit too much for some of the Pax)
- Run back down the hill. Next was 10 Diddle Merkins(I made them up, so I named them). Its merkins that mixes in regular Merkins and Diamond Merkins by shifting from Widearm Merkin stance to Diamond while alternating between the two in cadence. Yeah I know you don’t get it if you weren’t there.
- Back to the top of the hill and roll the dice. 20 Carolina Dry Docks
- Run back down the hill. Next was 10 Hurpees(Hand release Burpees). A little something Madison brought back from one of his trips and shared with us.
- Back to the top of the hill and roll the dice. 25 Freddie Mercury’s.
That was it for the hill work. Now time for some running. After turning the corner and checking on the PAX, I noticed running was not in the cards for everyone and needed to cancel the last half of what I had planned.
Next up, lunges from stop sign to stop sign. Plank up and wait for the 6. Now time for some curb work:
- 20 Dips on your own
- 10 Incline Merkins in cadence
- 20 Toe Tap LBC’s in cadence
- 20 toe raises on your own
- Hold a squat position by almost sitting on the curb, don’t let the cheeks touch. Three rounds with counts of 10, 15, and 20
Now let’s mosey back from whence we came. One the mosey back we performed High Knees, Karaoke(spelling) left and right.
Now for some stretching so we can all work today with minimal pain:
- Legs shoulder width apart, bend at the waist and extend down as far as you can go. Each time you exhale, go a little deeper.
- Right leg over left, bend at the waist and extend down as far as you can go. Each time you exhale, go a little deeper. Flapjack and repeato.
- Right arm extended in front while the left arm comes around to stretch your right arm in from of you while keeping your body square. Flapjack and repeato.
- TIME!
Moleskin:
In the excitement of being on Q and “bringing the pain” we sometimes concentrate more on quantity than quality. It doesn’t take much to give a good “beat down” but it also doesn’t take much to get hurt. I made jokes about it, but having good form is important in the effort of not getting hurt. Stretching and performing exercises in good form is key. When we are leading we must make sure that we aren’t rushing counts/cadences or setting the speed at a pace that the PAX cannot follow in proper form. I was guilty of this twice today. I caught myself both times by paying attention to the PAX.
This is the same in our daily lives. Keep your eyes on your Family, Friends, and co-workers. We are in this together like it or not. Don’t just go through the motions of the day rushing through things just to get done. Take your time and make sure you are taking the proper steps to not only your goals, but the goals of your family or team. By keeping an eye on those that are leading you and following you, you make everyone including yourself better, safer, smarter, and prepared.
That’s enough of that babble. It was a honor leading you guys this morning.
Announcements:
F3 pool party June 8th. Sign up now to reserve your spot so they know how much food/drink to supply. You can pay when you get to the pool if you cannot find the link to pay. It will be at Lawson’s pool.
Shake N Bake, OUT!!!!!!!!!!!!!!!!
Shake N Bake Circuits
YHC was voluntold to Q at Watchtower this morning, Thanks Posse. Never been on Q here before, but OK lets do it. I wasn’t totally familiar with the layout, so what should I do? I know its a nice size round parking lot, time for some circuit work. Gave the disclaimer and the explanation of the phrase Shake N Bake during Q. During my Q’s, whenever I yell Shake N Bake the PAX performs 5 Burpees no matter where they are or what they are doing. Lot’s of fun!
Warmup:
We started with a short mosey around the parking lot as I pointed out the four corners of happiness. Let’s circle up and get moving a little. It went as follows:
Imperial Walker: x20
Arm Circle(forward and backwards): x10
Low Slow Squats: x20 Back straight, shoulders back, head up, and squat down as if you are sitting down. We don’t need any “Twerking” squats.
Mountain Climbers: x20
That’s enough of that, let’s do it.
The Thang:
The PAX engaged in three different circuits around the parking lot at the designated corners.
Circuit One:
- At corners 1 and 3 Merkins x20
- At corners 2 and 4 LBC’s x 20
- Three rounds of the circuits
During the second lap of the circuit it seemed as if things were going too smoothly and just needed a little chaos to even things out. SHAKE N BAKE, 5 Burpees on your own.
After finishing the first circuit and giving a 10 count, I looked out into the faces of the PAX and saw that something was missing. I asked if everyone was “good” and I received some low guttural noises that resembled responses. These guys need a snack to get them going, I know what to do. SHAKE N BAKE. After their quick snack, on to circuit two and the threats/promises of bodily harm if shake n bake was called again started.
Circuit Two:
- At corners 1 and 3 Diamond Merkins x10
- At corners 2 and 4 Freddie Mercury x 10(each leg)
- Three rounds of the circuits
The PAX were fearless and strong until the second lap yet again. These guys were starving. I knew that a delicious and crispy treat that comes in the chicken, pork, or fish variety would fill that void. I yelled, “you guys look hungry, I got just the thing!” I heard no don’t, but I know they just did not want to bother me. I’m here to help, so here it comes. SHAKE N BAKE!
The promises of heavy handed encouragement in the form of patting me on the back and face with modified “opened” hands rained through the air if I ever called SHAKE N BAKE again. But we all knew, that time would come again.
Circuit Three:
- At corners 1 and 3 Burpees x5
- At corners 2 and 4 Flutter Kicks x 10(each leg)
- Three rounds of the circuits
Alright, let’s start strong. Hold on, you guys are starting too strong just to go do Burpees. Well, if you are that excited. SHAKE N BAKE, right before the first set of Burpees. I started to get the promises fulfilled from earlier promises right after the first set of Flutter Kicks, I had it coming. LOL
This party isn’t over yet. Time for Bear Crawl Ring of Fire:
- Get into a circle and bear crawl counter-clockwise until the Q says stop. Upon stopping, 10 Merkins.
- Now go clockwise and do the same.
- This was done two times
Next came the Al Gore Ring of Fire:
- Get into a circle and the Al Gore stance. While in the Al Gore stance, move in a counter-clockwise motion while in position until the Q says stop. Upon stopping, 10 Squats.
- Now go clockwise and do the same.
- And one more time counter-clockwise.
During the second round a well placed joke provoked, SHAKE N BAKE.
Wow, it’s not 6:15 yet? Let’s line up for an Indian Run, with a twist. It’s a regular Indian Run but the person in the back does not run to the front until they do 5 Merkins. We did two laps of this.
We concluded our great time with 30 Flutter Kicks and 10 Heels to Heaven.
Moleskin:
It’s been hard getting back up to speed with running and working out but I have been getting a lot of encouragement in the matter. It’s frustrating to see myself struggle on things that once were easy. It is my fault and I hold myself accountable. I will make the necessary sacrifices and do the work that is required to get back to what I was and be better. We all started for different reasons, but I hope we all have the same determination to meet our goals. Whether it’s like me and want to be around for your family longer, to look better, feel better, class reunion, or a bet with someone. Just to sum it up, let’s continue to use that determination to push ourselves and others. Either way, with this group of guys there is always that extra push that come early in the morning to get out of bed and do something. Or maybe it is the fear of the cyber bullying. LOL.
That’s enough of that babble. It was a honor leading you guys this morning.
Announcements:
F3 Family day- This Saturday(May 12th) at Cuthbertson. It starts at 9am. Bring your M’s and 2.0’s
Sorry, that is the only announcement I remember.
The Four Corners of Socrates…featuring the PAX of SPARTA
When you can’t think of something creative, you do something simple. Add reps to it and repeat. That’s what happened at F3 Sparta today.
The Thang:
Our band of six started as a band of five. Just when it seemed we were doomed to an odd number, Spartan Smokey sent his message that we would soon be upon us. As promised, the Spartan appeared ready for battle not knowing what was soon to be before him.
We started with a brisk lap around the school as I pointed out 4 points(corners) around the school that would soon become our stations. After the mosey, it was time for the disclaimer.
With the disclaimer out of the way, we now warm-up:
- SSH X 20
- Imperial Walkers X 15
- Mountain Climbers X 20
Enough of that, let’s get to the meat and potatoes. The are four corners that were designated around the school. The instructions were to take five laps around the school. While taking the laps, the pax would do the follow:
- Corner 1, 25 Merkins
- Corner 2, 25 LBC’s
- Corner 3, 25 Merkins
- Corner 4, 25 LBC’s
After the completing the five laps with exercises included, the individuals that finish early(cough,cough, Smokey) circle back and pick up the six.
Once we were all back together now time to play on the playground(partner work):
- Partner One runs to the street to do 10 Bombjacks while partner two does Incline Merkins(2 rounds)
- Partner One runs to the street to do 10 Heels to Heaven while partner two does Dolly’s(2 rounds)
- Partner one runs to the street to do 5 Burpees while partner two does Flutter Kicks(2 rounds)
- The Pax ran as a group to the street and did 10 Heels to Heaven.
Mary:
- Squat down as low as possible while putting your knees out as far as possible, hold
- While standing and spreading legs apart, bend at the hip to touch the ground. Exhale to reach deeper. Now, walk your hands over to your right foot and hold. Walk your hands back to center. Now walk your hands over to your left foot and hold. Back to center, now stand.
- Pigeon stretch
Moleskine:
Not much to report but most importantly Madison has gotten a job offer and possibly another on the way. Great news to hear and glad he is getting some lead way so quickly. Prayer works!
It was an honor to lead and a greater honor for you all to trust me to follow me.
Shake N Bake, out!
SPARTA, RUN………….words
Well, I tried to think of something creative to do at Sparta but nothing came up. So I tried harder and harder, still nothing. Then I remembered something………………………THIS IS SPARTA!!!!!!!!!!!!!!!!!!!!!! Let’s just run baby…….so we did.
The Thang:
As we were about to start, good ole Joker came in screeching on two wheels just in time. As someone stated, you can tell who the real runners are. They just get out the car, lace up the shoes, no stretch, let’s run. The disclaimer was given and now……………………………………..we run. Follow me.
We ran gingerly through the neighborhood on our way to Pleasant Plains Road. We ran to about the 2.25 mile mark and then turned around to head back from whence we came. In all we all covered five miles total. There was a great effort by all and encouragement all around.
Arsenal will not admit it, but he was killing it.
Mary:
Madison led us in a series of stretches:
- Grab the curb and work back and forth with you feet to stretch out the calf mucsles
- Squat down as low as possible while putting your knees out as far as possible
- Stand up with legs shoulder with apart and bend at the waist. Bend further down each time you exhale.
- Inverted pigeon(AKA dead pigeon)
- While on back, pull both knees to chest and hold.
Moleskine:
Please keep Bennie in your prayers for a speedy recovery.
Don’t forget about Brolympics this Saturday(2/24/18)
Once again, this has been a great year in F3. There has been many first time accomplishments for me that I thought I would never do. Thank you.
Shake N Bake, out!