SNOWVERGENCE or not – Anvil/Death Valley
39 Hearty souls (significantly outstripping YHC’s expectations) posted (with ~20 for pre KB workout). Not wanting to stand around and get cold, the pax set off:
The Thang:
Quick warm up run to Rea road, hitting the Rea road entrance hill twice to get the blood flowing to then circle up in the large parking lot area:
SSH x 25
IW x 20
Merkins x 15
Hands in armpits Squats x 20
Indian Run to the soccer fields (didn’t quite go as well as thought)
Line up at the top of the hill, number into two teams to form 2 lines
Shoulder close for merkins x 5 IC
Tunnel of love x 2
10 burpees oyo (directions need to be followed)
Partner up to wheelbarrow to the end of the field, flapjack and return
(lunge walk as needed)
Bear crawl (part #1)/crab walk (part #2) across field – switch with partner as needed
(lunge walk as needed)
sprint last few yards to hand off to Hops:
Jog w/partner from soccer pitch to baseball field
Everyone grab a rock from pile and circle up in left field
Partner 11’s: Merkins – Partner 1 starts at 1 merkin up to 10, Partner 2 starts at 10 down to 1
Old school sit-ups x 20 with partner holding feet while planking. Flapjack.
Partner 11’s: Overhead presses w/rock – same set-up as merkins above
Partner 11’s: Squats w/rock – same as above
Partner hand-slap merkins x 13
13 Burpees OYO
Old school sit-ups x 20 w/partner holding feet while planking. Flapjack.
Makthar Ndjiaye’s x 13
High Slow Flutter x 20
CCVs x 13R & x13L
Moleskine:
An unexpected number of pax posted for a great time and a little bit of a workout today. That’s what happens when the Cantore name is invoked (especially if the weather doesn’t actually show up prior to post time). Was truly an honour to lead this group. Noticed a number of really strong efforts out there and given the size likely missed a large number as well. Robin Hood pushing it hard out there even with all the running, Horsehead cranking out the old school situps as if he were still in junior high and TR killing pretty much every call (not that this is unusual but deserves a mention now and again). Lot’s of mumblechatter, hopefully some of it constructive.
After Strange Brew gave Hops a nice shout-out prior to launch, others in the pax (namely Radar) were chucking snowballs at YHC throughout the workout. Radar missed with every attempt; clearly never a baseball player. A couple of the projectiles hit my partner Baracus I think – guilt by association brother. Should be interesting at Day Zero when YHC is co-Q with Radar.
Plenty of refuseniks out there this morning….necessary modifications for some, weak sauce for others. You know who you are. Good humor as normal watching horrendous form on merkins, planks and squats. Better results if you actually do the exercise correctly gents (TR told me to type that….not really….maybe).
Was fun to have a pax of 39 out there despite the deafening mumblechatter at times.
The pre-KB’ers were overly giddy after listening to Wham and Vanilla Ice for 30 minutes. Pure comedy.
A special shout out to those pax wearing shorts annotated with an (s) in the pax list. Strong, maybe crazy, but strong.
Announcements:
Young Life run coming up, Robin Hood with the details
Still time (but rapidly running out) to sign up for the Blue Ridge Relay, contact Baracus for details, need 4 more for a 4th A51 team
Ascent, did someone say this was supposed to be easy?
YHC was initially concerned that the power of the fartsack was too great, that the dutch oven effect had clouded the memory and rational thinking of the pax, but at 6:57 the pax were rolling in (the Tides obviously), Swiss Miss forsook his second cup of hot chocolate and showed up, Relo rolled in and then the pax were off, oh wait, two laps into the warm up and there is Scissorhands (wasn’t convinced that a man who just ran an entire marathon should post at Ascent but we welcome all!).
So off we went:
Jog 2 laps of the mini track
Jog to playground equipment for Partner Pullups (AMRAP +2) x 2 rounds
Jog to small football field
Circle up: ask for thoughts on crowd favourites for later
SSH x 20
IW x 20
Hand release Merkins x 10
Mountain Climbers x 10
Squats (low slow) x 10
CDD’s x 15
Apollo Ono’s x 10 (speed skater move side to side)
Crowd favourite, oh wait, there wasn’t one? in that case go with everyone’s favourite…
Burpees x 5
Peter Parker x 10
10 COUNT
Partner up:
Partner 1 runs to the benches by the baseball fields to do:
Dips x 15
Derkins (on knuckles for extra credit) x 10 (modify to inclines) Burpees x 5
Partner 2 Bear crawl (lunge walk to modify) to end of small football field and jogs back
Plank up for partner, then 10 partner sit ups (fist pump at the top)
Flapjack
10 COUNT
Audible to NOT repeat that one, turns out the bear crawl was a good distance, don’t worry, shoulders still smoked by the end
No drop jog to big football field for:
Mary:
Cross oblique crunch x 10 each side
Low Tide to lead/crush the pax with the remainder of the Mary
LBC’s x 20 (this was what was typed on the Weinke, seriously) but pax did 25
Flutter x 15 (LT modified to 20)
Dolly x 15 (LT modified to 20)
Heels to Heaven x 8
Crowd favourite? Protractor – called for by Scissorhands which was a good call, lead by LT which was a bad call (on YHC’s part)
10 COUNT
Burpees x 10
Playground equipment for:
She hate me for 5 min with:
10 Merkins
10 Low Slow Squats
10 Ski Abs
10 Dips
5 count to yourself
Race Low Tide to the small football field for (yes LT won):
Alternating 10 yards bear crawl, 5 yards crabwalk (lunging as needed)
Little track for Catch Me If You Can:
Round 1:
Partner 1 10 Merkins
Partner 2 jog the track (jog, not run, slow jog if needed)
Do 2 laps
Round 2:
Partner 1 5 Squats
Partner 2 jog the track backwards (remember, slow jog although this is easier to remember when going backwards), oh yeah, don’t run into anyone doing squats
Do 2 laps
10 COUNT
Jack Webb to 5 and back to 1
Surely we must be finished by now, Indian Run if not (we weren’t so 2 laps of Indian Run finished us off)
Moleskin:
The temp managed to drop 12F while were were out there, when we started She Hate Me it seems like it dropped 5F in 5 min. Serious effort by the pax today, especially Relo, he left it all out there I can tell you, he had to sit in his car for a few minutes to get enough breath to drive off but he pushed himself pretty hard, well done partner. Scissorhands was claiming a full recovery post his 26.2 mile jog around Charlotte a couple of weeks back, great accomplishment, great inspiration to the rest of the pax. Was a bit of a mistake to have Low Tide lead most of the Mary, the Protractor was a bit extended, I don’t mean for Ascent, I mean for any workout, YHC had to take 2 breaks to make it to the end, yikes, also the prescribed rep count on the Weinke were loosely adhered to (as in increased almost every time) but a strong lead by the younger Tide none the less! YHC was chastised for the pace of the initial 2 laps, we slowed it down after that but we did have to get warm after all. Great work today by the pax, Kotters to Swiss Miss, great to see you brother, it’s been a while. An honour to lead as always, wishing the pax a great Christmas season.
Announcements:
Jan 4th convergence and 5k
Dec 28th Ascent will be converging at the Rock
Formal T Claps to Scissorhands for this awesome marathon accomplishment
Thanks to High Tide for the thoughful prayer to send us off to coffeeteria
Base Camp in the Rain, when you’re climbing the mountain you gotta expect some rain to fall
14 Men were conned by Mother Nature into believing there wasn’t going to be any rain, that is until we were about to step off and then it poured, no problem, didn’t faze anyone, there was a brief moment when the assembled pax thought Robin Hood (just driving up) might circle the lot and head home but YHC knew better and off we went…
To the track for a warm up lap, get the feet a little wet in the corners, stay on the track to stay dry (wait for it).
IW x 20
Mtn Climbers x 15
Butt Kickers x 15
Dynamic stretches (hip circles, ballet and karate kick)
Hand Release merkins (lock elbows) x 10 (see told you we’d get wet)
SSH x 20
CDD’s x 20
Partner up:
Partner 1 8 resistance bicep curls, flapjack then repeato
Partner 1 Wheelbarrow towards the start line (starting from 100 m end line) while partner 2 lunge walks, switch as many times as needed by 5 LBC’s per partner for each switch
Bear Crawl and butt kickers back, switching penalty 5 merkins
Crabwalk and lunge walk, switching penalty 5 merkins
Both partners broad jump to start of bleachers, lbj (little backwards jog) back to start line
Line up white line, talk to my friend Jack Webb whom I haven’t seen in a while up to 5, back down to 1, going for smoked shoulders
Slow jog to baseball bleachers for more partner work:
Partner 1 15 Dips, partner 2 10 supine pull ups, repeato
Partner 1 10 step ups, partner 2 15 CDD’s, repeato
Slow jog to washroom area for peoples chair x 45 sec x 2
Quick to parking lot for Mary:
Prairie Fire Mary x 8 for each partner
Flutter (slow) x 15
Heels to heaven x 8
Dolly x 10
Run out of time
Moleskin:
Great work by the pax today, good to get to partner up with someone you didn’t know, gotta get some second F in wherever you can, Joker doing his best Donkey Kong imitation on the bear crawl, coming back for his partner, good teamwork there. Nice plank work led by Udder at the bleachers. Great to see FNG Jonathan who YHC had the pleasure of partnering with, hope to see you out in the gloom more often, you killed it out there. The PAX got a little wet when we first stepped off but by the end the moon was clear and bright, quite beautiful, too bad we ran out of time for more Mary, had to keep it moving quickly to get what we did in. Joker continuing to earn his nickname giving YHC the required hard time on the hair, I did try to outdo myself this week. Strong partner work today with some good mumblechatter amongst the pairs, great to see/hear. An honour to lead today as always, look forward to getting out to more Base Camp’s in the future.
Announcements:
Thanksgiving Day convergence at 7 am at the Rock location (Rea and 51)
January 4th convergence and 5k run somewhere in northern SC (YHC always gets Rock Hill and Fort Mill confused), pax told to look it up on the website
Thinking of Passport out there, heal fast brother, miss you out there
Ascent on Sat 10-12 (i.e. This upcoming Saturday) – Converge at The Rock!
We will be joining the Day Zero, Rock and A51 pax at the Rock location which is the back parking lot of the Calvary church at the corner of Hwy 51 and Rea Road (commonly known as the big pink church that isn’t really pink anymore but you get the point), conveniently close to the regular Ascent location. Workout starts at 0700 as per usual, will feature Runstopper and Lex Luthor as Q’s and since Runstopper has a pulled calf there will be almost no running and in traditional F3 style anyway…NO PAX LEFT BEHIND! Coffeeteria will be the same at Starbucks in Piper Glen and should be a great opportunity to meet some of the other A51 (Charlotte South) pax.
YHC will be attempting to run in the USMC Mud Run and we will be saving Gummy’s Q for later, hate to miss a Gummy Q (YHC is just being selfish, I missed Gummy’s last Q also and didn’t want to make it 2 in a row).
Hope to see your names in the back blast and get out there and represent Ascent!
Centurion – No Man Left Behind
19 men spoiled YHC’s personal workout and all for the best, you just push yourself harder when others are around, especially when on Q and some of the beasts of A51 show up. Some early reflex exercise was gained by the pax as they dove out of the way of Passport making the literally last minute (but still on time) entrance. Since some of the beasts were in attendance, YHC had to try and up the rep count from the Weinke:
So off we went:
Jog to back lot
COP:
IW x 25
SSH x 30
Merkins x 20
Squats x 15 (low, slow, form boys, form!)
Mountain climbers x 25
CDD’s x 25
Run to Charlotte Aquatics front door
with partner:
Partner 1 Sprints the hill at top 5 burpees sprints back
Partner 2 Burpees Plank
Partner 1 Sprints hill, bear crawl back
Partner 2 Squats Plank (low, slow obviously)
Partner 1 Sprints hill, 20 CDD’s crab walk back
Partner 2 Merkins Plank
Partner 1 Sprints hill, 20 Mountain Climbers, sprints back
Partner 2 CDD’s
Jog to front picnic tables at brisk pace (well brisk for YHC anyway)
Plank it up..no wait, not all pax assembled, all pax run to the last pax and jog in with him, we don’t leave our brothers behind
With partner similar strength:
Partner 1: 20 dips
Partner 2: 15 jump ups (or step ups)
Flapjack
Each do 10 reverse sit ups on table with partner holding ankles down
Plank when complete
Repeato, done, great, repeato again
Run back to parking area for Mary:
Flutter x 20
Heels to Heaven x 10
Dolly x 20
Elbow plank x 30 sec
Reverse Plank x 30 sec
Repeato
Freddy Mercury x 10
Dying cockroach x 10
10 Burpees oyo
While Q was getting his phone, Runstopper called (or commanded more like it), 20 merkins on his own, his challenge is everyone’s problem apparently
Moleskin:
A great group of men this morning, and a very solid effort by the pax, some groaning over a couple of little jogs. It was great to see the pax get into the spirit of “No Man Left Behind” as we all circled back to get the last pax and then Runstopper led the group in a cheerleader chant…don’t know where he got that from, maybe I don’t want to know but given the spirit of it all it seemed to work. Was a good morale booster going into the picnic table work which no partner group really seemed to dominate, all teams dominated and finished each round at almost the same time.
Announcements:
YHC shamelessly pitches for EH’s for Base Camp and Ascent
49’er is heading up the Thunder Road marathon organization for A51 for those crazy enough for that, I strongly encourage that kind of crazy
Rock Thrill had a very noteworthy announcement, details of which follow here:
Joe Davis memorial race (Roch Thrill’s brother) and the race is to benefit Keystone, a facility which helps those suffering with addictions, find recovery.
Event is Jan. 4th, 2014 and is family oriented so m’s and 2.0’s are encourages to come also. There is a 5k and 1 mile fun run and walk and it will be held at Walter Elisha Park in downtown Fort Mill (The Fort F3 has workouts at this location if you are familiar with that). 5k is $20 through end of November and 1 mile is $10. There is also a “Sleep In” option.
Here is the link-
Ascent – It isn’t easy, just easier…than the Day Zero challenge
We had at least 2 pax representing at the Young Life mud run today (great job Tides, can’t wait to hear the report) and the rest of the 7 brave souls (we were so brave that we bravely ran away away, bravely ran away away (extra credit if you get the reference) from the Day Zero challenge) posted at Ascent, including 2 FNG’s who proved they were pull up beasts for:
Jog around the baseball field
COP:
IW x 20
Mtn Climbers x 15
Butt Kickers x 15
Low Slow Squats x 15
Merkins x 15
SSH x 20
CDD’s x 15
Partner up:
Wheelbarrow to marker, flapjack back
Bear crawl to marker, crabwalk back
Broad Jump to marker, backwards jog back
Plank it up when complete
Jack Webb to at least 5
Mosey to Baseball area for:
People’s Chair x 30 sec x 2
Step up/jump ups on bleachers x 10
Dips x 15
Squats x 10 (low slow)
Burpees x 5
Plank it up and repeat
Jog round baseball field to playground
With Partner: AMRAP +2 Pulls ups x 3
CDD’s in between x 10
Set of:
Derkins x 10
LBC x 10
Burpees x 5
Repeato
Mosey to field for:
Mary:
Prairie Fire Mary x 8
Reverse LBC’s x 8
Flutter x 15
Dolly x 18
Russian Twist x 8
Heels to Heaven x 8
Elbow Plank x 2
Reverse Plank x 2
Improv with partner track work for:
partner 1 merkins to 80, partner 2 1 lap, repeat until done
partner 1 lunges to 100, partner 2 1 lap, repeat until done
all pax do 1 lap (audible by Slim Fast)
20 CDD’s in cadence to end it off
Moleskin:
Had some seriously strong effort out there today, YHC felt like he wasn’t able to keep the tempo as high as would have liked but the pax suffered through anyway. Our two FNG’s David R and Kurt P were pull up beasts, on the amrap + 2 we weren’t sure if they were going to stop and do the +2 piece, strong work guys, good to see you out here, see you again in the gloom. Pele claimed at the end that he had a tough time but it sure looked like progress to me (the workouts don’t get easier my friend, you don’t feel better either, but you do get stronger 🙂 ). We had Bourbon out there and YHC is pretty certain that there was 100% effort at all times, this due to the sheer volume of grunting noise coming from that direction, whatever it takes! Showing up before 7, as it right before, was Passport, throwing the brand new ruck on and putting in a couple of bricks as he was running off with the pax, wearing it throughout (minus the pull ups, that would be silly). Slim Fast is likely up for a name change to something like Go Fast but that will have to be covered at another workout. All in all, we had a great effort in some beautiful gloom. The sad clown with the personal trainer couldn’t figure out what we were up to but YHC is pretty sure the trainer wasn’t too pleased with the invite extended to join the pax.
Great send off by Slim Fast, thanks for the reminder of why we are here and how we can serve in the rest of the day!
Announcements:
Sign up for Thunder Road, seriously come on guys, it can’t be that hard (but I’ll confirm once I’ve done it), 49’er on Q for Area 51
Base Camp on Monday’s, new Friday workout at Charlotte Christian on Fridays,
Anvil – Takes a Partner for Iron to Sharpen Iron
12 Men posted by the virtual shovel flag, in the dark, not realizing that rain was pending, and put in a strong workout. Some strong efforts out there this morning, I’d say about 12 of them.
at 0530 hrs the pax went to do something like this:
SSH x 40
Merkins x 20
IW x 20
CDD x 20
Mountain Climbers x 20
Butt Kickers x 20
High Knees x 20
Low, Slow, Squats x 15
Mosey to pavilion to partner up for:
Partner 1 5 BTW Push ups, Partner 2 20 dips then flap jack
Together Low Slow Squats x 15 (all reps add up to 40)
Repeato
Jog to baseball field area, pick up large rock
Partner sit ups with rock exchange x 20
Partner paddy cake merkins x 10
Repeato
Mary:
Flutter x 20
Dolly x 20
Mason Twist x 10
Elbow plank x 30 sec x 2
Prairie Fire Mary x 10 with partner
Jog to cars for Q timing failure, Q announces that we’re done, only to realize that this isn’t Fast Twitch and Anvil ends at 0615, good news, 15 more minutes
Indian Run to entrance to Rea Road
Partner 1 run down hill to Rea Road, bear crawl back
Partner 2 LBC’s
Flapjack
Partner 1 sprint to bottom and back
Partner 2 CDD’s
Flapjack
Partner 1 run to light post (about half way down), crab walk back
Partner 2 Merkins
Flapjack
Indian Run circuitous route to median near cars, 10 burpees on your own
Sprint to cars to circle up for COT
Moleskin:
Q failure on the timing, was able to get in a bit more pain this morning. A lot of the reps are somehow adding up to 40, either directly or via cadence x 2, not sure why this was but just seemed to end up that way. Very strong effort by the pax today, I can see how Lobster Roll got his name, seriously fast on the crab walk and bear crawls (DK better watch out for some real competition here). Salt Lick had to put up with YHC as a partner, garnering leads on almost all movements to have them not only lost but to have YHC finish last, that’s why we do these things, they’re tough which makes us strong, very good partner efforts today with strong encouragement amongst teams. Partner sit up rock pass seemed to be a crowd pleaser. Spackler, despite at the end declaring he would be last at #F3Nomad on Sunday was a blaze of speed on the Indian Runs, well done, even gutting out the bear crawl despite a tweaked back, don’t make it worse brother, want to see you in the gloom. Abacus was pretty strong all around, hadn’t seen you in a while (problem of Area 51 getting so large!), always good to connect. When YHC Q’s and Stone Cold posts, the goal is to make the workout hard enough so that he breaks a sweat, unfortunately today it was full on raining by the end so will just have to imagine that at least one bead of the water was sweat, always great to post with you brother.
Oh yeah, the reference to 40 above, YHC turned 40 this morning, great to Q on your birthday.
Great send off by Stone Cold, always good to be reminded of our larger responsibilities and how what we do represents our faith in all situations.
Announcements:
Joust, new workout on Fridays, site Q of Stone Cold, great campus
Thunder Road: Sign up and let 49’er know, F3Nomad workout on Sundays for LSD training, so effective YHC got disoriented and lost on the last one, come on out
Clydesdales Run The Rock
A Mall Cop and Strange Brew led crew of 20 pitched up for the Rock, the PAX there for the first and subsequent second F, YHC was there with fond memories of a year ago posting for the first time. The following is an approximation of what transpired:
Jog from shovel flag to our launch pad for COP:
SSH x 30
10 Burpees OYO
Imperial Walkers x 20
Squats x 20
Merkins x 15
CDD x 20
Run out to far soccer pitch for exercise called, then various runs down soccer pitch to other goal:
10 Burpees / Sprint across
20 Merkins / Back Peddle
20 Squats / Lunge Walk
30 LBCs / Sprint
20 CDD / Bear Crawl
30 Merkins / Burpee Broad Jump
Turn it over early to Strange Brew to inflict much pain since this is his 1 year anniversary with F3!
Low Crawl Indian Run to other side of soccer fields (pax low crawl while rear man sprints to front to then assume low crawl)
Partner up, line up in two ranks, then move one over (2nd F mixed in)
Wheelbarrow half way, flapjack for other half Sled halfway back then flapjack (Q failure, more in moleskin)
Mosey to pavilion
Partner 1 – 20 dips, partner 2 – 15 merkins, plank when finished
Repeato x 3
Run to rock pile by the baseball diamond grab biggest rock you can (latent calls for size requirements directed to Mall Cop for some reason)
1 per team Mosey to outfield, get a little space
Partner squats x 10 (partner 1 on back, partner 2 leans on feet) flapjack
Partner sit ups x 20 with rock exchange
Partner merkins x 10 paddy cake style
Plank it up, repeat x 2
Put rock back nicely
Mary:
Dolly x 20 – hold ‘em
Flutter x 20
CCV x 10 flapjack
Mason twist x 10
Elbow plank x 30 sec
Heels to heaven x 15
Prairie Fire Mary (with original partner)
(to 10) x 2
1 burpee for every lb YHC has lost in the last year thanks to F3, so 35 burpees on your own (lucky for YHC and the PAX, I haven’t weighed myself so recently, might be higher)
Sprint to flag for COT
Moleskin:
An absolute honour to lead the pax today, started at the Rock 1 year ago with Mall Cop on Q, had a great chance to co Q with him today, a meaningful representation of what F3 has meant to me. I would like to personally thank all of the men that have inspired, pushed, held me accountable, etc. but I would run out of space in this write up as there are so many. My words to each of you beyond saying thank you, is to also encourage you and the other pax, mumblechatter, encourage, push, get to know, grow your circle of influence, etc. to new folks as well, that is one facet of F3 that is so powerful, when the first time you come out, you feel part of the group, no matter where you are on the fitness scale. There was a Q failure on the wheelbarrow where YHC failed the if you can’t do it don’t Q it rule and had to stop 10 yards short, just didn’t realize how far that field is all the way across. Great to have Corona (FNG D Martinez) out today, also a great mentor for me in the office, thanks for the support! Also great to have our other 2 FNG’s out,
Announcements:
Thunder Road: 49’er is region Q for the Thunder Road 1/2 and full marathon, there are instructions on the main F3 page on how to sign up and specifically get tagged for our region team (it also includes a discount in case that helps you do it properly). YHC has committed to doing a half, if I can do it, so can you, but you probably won’t.
The Rock Pre Blast
YHC will be co Q with Mall Cop this Sat 9/14 for a pain filled fun fest. This is YHC’s first year F3 anniversary and I am looking forward to Q ing the first workout I ever went to, where I could barely make it to the end of the warmup COP. For those vets out there I’ll do my best to make it worthy. Come check it out.
Ascent – Parner Up!
5 men showed up for Ascent alongside the virtual shovel flag (YHC had the small car today). T Claps off the bat to Honey Bee for the Triple Down (3.5 mile run, Stonehenge and Ascent). YHC rolled up at the very last minute (literally) since he had a hard time stopping talking after the pre Rock workout. Nonetheless, off we went:
Mosey jog around the baseball field to circle up for:
Calf raises x 20
IW x 20
Mountain Climber x 20 (slow, full extension)
Pater Parker x 20
Squats x 15 (low slow, going past parallel, 1 per count)
Merkins x 10
Mosey to mini football field:
Alternate 10 yards bear crawl, 5 yards crab walk, lunge walk as the modify to the end
Repeato the other way
Mosey to baseball dugout for peoples chair x 2 x 30 sec
Mosey to playground to partner up
Partner Pull Ups – as many as you can do, plus partner help for 2 more x 3
Mosey to mini football field
Partner 1 runs to marker on the field and back (~50 yards)
Partner 2 CDD’s, flapjack until 100
Repeato with Flutters
Repeato with Squats (50 count only)
6 MOM:
Flutter x 15 (slow)
Dolly x 20
Mason twist x 10
Heels to Heaven x 10 (groans)
Bicycle x 10
CCVD x 10 per side
Dieing cockroach x 10 (more groans)
Mosey to playground for short he hate me
5 min of 15 dips, 15 merkins, 15 sec elbow plank
Jog to virtual shovel flag for COT
Moleskin:
Great effort by the PAX today, an honour to lead as always. Honey Bee pulling out the triple down (first time for that?). Robin Hood and Pele were pushing extremely hard during the pull ups, great job guys, a personal kryptonite on that and will likely be a staple at Ascent. Milwaukee’s Best was cranking out the merkins and CDD’s as needed like there was no tomorrow, well done!
As the sad clowns started to arrive for football there were many stares (jealousy no doubt) and the pax took that as a challenge to push a little harder than normal.
Great send off by Robin Hood, thanks for the real prep for the day.
Announcements:
Convergence on Monday, Honey Bee is one of the Q’s so will be fast and painful no doubt
BRR Team running next Fri/Sat so remember in prayer
Most importantly, remembering Iron Horse and family in prayer for their recent loss