Fitness, Fellowship, Faith

Day: May 5, 2016

“Cinco De Something?”

Six hombres showed up to do some strength work this morning.

No FNGs were on board this morning, but the disclaimer was stated, even though this body clearly screams fitness professional.

After a short mosey for the pledge (about 20 feet), the Pledge was dispatched and a very wary female started to run very fast in a direction away from us.

The Warmup
Shot WU due to the work planned.
Imperial Walkers x10IC
Grass Pickers or Cherry Pickers—I noted cherry’s are picked off of trees, but said I would cite as both—x10IC
Don Quixote x10IC

The Thing
After another short mosey around back, where YCH rolled his ankle in the dark on a pothole (keep moving-Rule #1 no excuses play like a champion), we ran up the stairs for some strength work.  Here’s what happened: 10 Mericans, 20 Sit-ups, 20 Squats, 20 Lunges, 80 SSH, 60 Second Wall Sit, run to bottom of stairs-all PAX lock arms and sprint up hill to tracks.  Rinse and repeat times three.

Another mosey to the gazebo for what was thought to be a good idea and it turned into bad idea #1.  This was to circle up for some Sally…Merican Style.  About half way thru, it was noted this is why it became squats.  There was a lot of grunting and mumble chatter about this. After the “extended version” was done, somebody mentioned how tough “Roxanne” was.  It was then bad ideal #2 came out.  Bad idea #2 beat the fool our of bad idea #1.  So I casually asked what we did for “Thunderstruck?”  A series of groans were thrown out there and an “if you have to ask then you don’t need to do it.”  We modified these without the Merican due to previous bad idea #1.

After that was done, we had time for some circle of Mary.  The round was V-Ups, pull-ups, LBCs, flutter kicks, Russian/American twists and in the spirit of the holiday….a dying cucaracha.

Another short mosey back to the start for the name-o-rama and COT.

Moleskin
It was a pleasure to lead again.  These men showed up with no idea who had the Q and I appreciate everything you all bring to F3 and myself.
-Mayor

Cause we need IT!

It is unbelievable how doing this thang that we have impacts our lives. When the world feels like it is crashing in on us we can post to a workout and feel a little relief. Whether it’s through the release of stress from working out or brotherly love and support. It is apparent we do this because we need it. Thinking back I can’t imagine not ever finding this and my brothers not being in my life.(Thanks Dolph!)

Warm Up:

Seal Jacks x 15, Imperial Walkers x 10, Hillbillies x 10, Goofballs x 10

The Thang: Circuit work with tokens

1 minute of each with a 20 second break to switch. Box jumps w/50 lbs vest, Jump rope, Slam ball from over head, 40 lbs kettlebell lifts, tire toss. Each PAX gets a turn with each. In between each round we went for a mosey around the parking lot to the playground for 10 pull-ups. 3 rounds of all completed. Shout out to Billy Madison for the weight vest mosey! We had a few minutes left to finish strong with some BTTW hip slappers and Australian Mtn Climbers. Good work men!

COT:

Pledge, announcements, Prayer request( Tooltime and his coworkers, Billy Madison’s M(Veronica Vaughn).

As always a pleasure gentlemen and thank you!

 

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