Substitute Teacher

Allen Tate had the Q this morning but sent a message saying he was having some problems with his foot and asked someone to be prepared to fill in. As 5:30 am rolled around, there was no AT to be seen. I came planning to take the Q and I had rough idea of what I wanted to do. Since I have been lifting with Sparky on Tuesday mornings recently, I figured I’d focus on the chest, shoulders, and core and keep the running minimal this morning.

Warmup:

• SSH 15 IC
• Cotton Pickers – 10 IC
• Hillbillies – 10 IC

Thang:
We mosey to the lower shelter and hit the lights for the first round of circuit work. Like I said, I was prepared to Q so I brought my bluetooth speaker and I asked if anyone knew who Cody Jinks was. Volt said no, but he was pretty sure they were getting ready to find out. Yep! (Start with Loud and Heavy if you check his music out. BTW, no doubt in my mind Whoopee would LOVE Cody Jinks).

15 Decline Merkins on my count
10 Step Ups each leg OYO
15 Dips IC
Take a lap around the parking lot.
Repeat for 3 sets.

I had to move on from Cody Jinks to a classic rock playlist. I love it but it was just a little too slow for an F3 workout.

Short mosey to the turd shack by the pond for our next circuit.

Dirty Hookups 10 IC
Big Boys 10 OYO
Low Slaw Squats – 10 OYO
Take a lap around the parking lot
Repeat for 3 sets.

Mosey to the parking lot. We had a few minutes left so we did some 1 minute AMRAP with 30 second rests.
– LBCs
– Merkins
– Flutter Kicks
– LBCs
– 1 minute Plank

Time!

Prayer Requests: Kids in school, guys not at Folsom today, Ratchet’s son (I failed to mention this but I’m adding it now!). YHC took us out in prayer.

Moleskin: A big piece of F3 is turning men into leaders, then developing them into better leaders. Stepping in to lead when your fellow PAX are unable, for whatever reason, is part of the deal. Sometimes, it’s missing an alarm. Others, it may be due to an injury or just a classic “fartsack”. Today was my day and, as site Q, it’s sorta my job. If I weren’t there though, there’s no doubt Stogie or Volt would have stepped in and led the workout. It isn’t just me, I’ve seen many others do it as well. Get out there and Q so you’re ready to step in and have a few exercises ready just in case you’re called upon! Speaking of ‘get out and Q’, Stogie will have his VQ on Saturday. If you aren’t running the Stop Soldier Suicide 5k, come get some at Folsom at 6:30 am!

• Montross