Tired Legs

Mount Hollywood 6/3/2019
Nice coolish morning at Mount Hollywood. I pull in the parking lot to find only the ever-posting Broke, here comes Sister Act, Mayor and a few more rock pushers file in and we have 9 strong to start but would finish with 10. Woohoo, let’s go!

Warmup
SSH x 10 IC Clap at top and slap the hips, this is how Oompa Loompa likes SSH done.
Hillbillies x 10 IC
Plank Jacks x 10 IC
Pledge

Mosey down West Catawba St. to the BB&T parking lot wall for…

Dirty Mac Deuce (3 exercises x 12 IC, arms, legs then core) with each set followed by a long lap around Oakland St. down Central and back up Main about a half mile.
1.Werkins, Low Slow Squats, Flutter Kicks, Lap.
2.Burpees (12 OYO), Monkey Humpers, Freddie Mercuries, Lap.
3.Diamond Merkins, Mountain Climbers, American Hammers, Lap.
4.Carolina Dry Docks, Calf Raises on the curb, Dying Cockroach’s, Lap.
After each set as we (mostly the Q) caught our breath, we discussed the 4 quadrants of preparedness from Q Source.

Q1 GET RIGHT. Each man must get himself right if he is to make the proper Impact he should be making.
Q2 LIVE RIGHT. To Live Right each man must have an ultimate purpose in mind.
Q3 LEAD RIGHT. Practicing virtuous leadership in each man’s area of influence or as Q Source Leadership is influencing movement to advantage.
Q4 LEAVE RIGHT. Each man is constructing his legacy by his daily virtuous leadership. Be mindful of the legacy you will leave to your family and others that you influence.
Mosey back down Oakland, left up Central to the school.

Slaw led us in 22 Merkins for the Vets.

COT Remember Oompa Loompa in the loss of his mother, House fire in Broke’s neighborhood, Slaw starting new job, Anchorman has an injury. The Mayor took us out in prayer.

*NMM I really didn’t have much left today after an overly ambitious weekend of mountain bike riding and camping with some young, fast riders but I wanted to get in some miles (had 2.8) and some full body reps. Mount Hollywood has some rock pushing guys who are working hard but remembering the six. Mayor posting even though he isn’t released to do bootcamps yet, he was putting in some cardio work. Apparently some man got a little too close when Mayor was “in the zone” listening to a history or Jocko podcast probably. Sister Act can tell you don’t sneak up on the Mayor, you may get hurt! A few minutes into the workout a strange man in a brightly colored shirt started running with us, wait that is our strange man Slaw. Nice to have him. Virus, Broke and Dr. Seuss were flying on the runs this morning. They make it look easy but it is not. Thanks to the guys this morning for pushing and pulling me through. I have learned that whenever you really don’t FEEL like posting or even Qing, the F3 guys will make you glad you did!