5 strong for a post-July 4th Beatdown that wrapped up with the PAX choosing the lesser of all awful options. Here’s what I remember:
EC was strong today, as Dirt, Watts Up and EZ Rider went out for the standard EC and JJ ran to the AO all the way from home. YHC was the only one who didn’t do EC. JJ also ran home after it was over. Tough bunch to get out in The Gloom after a late night of fireworks AND put in EC.
The Thang:
- Slaughter Starter – 20 x Burpees (OYO)
Next, avoid the incoming truck who was waiting for us to go somewhere, but we weren’t really moving. We stayed at Snoballs for
Dora – One partner runs around Snoballs while the other works on the exercises
- 150 x SSH
- 150 x Crab Marches
- 150 x Dying Cockroaches
- 150 x Wall Sits w/Moroccan Night Clubs
Made quick work of that, so we moseyed to the baseball fields, stopping at the outer walking path for
- 20 x Burpees (OYO)
Some PAX started looking at their watches and realized we had a lot of time to go. It started looking like it was going to be one of those never-ending Beatdowns today.
- Bear Crawl halfway to the flag pole
- 20 x Freddie Mercuries (IC)
- Crawl Bear to the flag pole
- 30 x Flutter Kicks (IC)
F3’s founding fathers gave the PAX the freedom to exercise, or really the freedom to “modify as needed”. What is meant as a disclaimer, really gives PAX the opportunity to customize the workout to their fitness level. While we often say “you can make it harder”, not sure I’ve seen a lot of PAX take the bait, and I know YHC uses the freedom to modify when needed to make it through some awful stuff. Well the last round of exercises focuses on the idea of customizing the workout. We’d have 4 stations, one at the center of the ballfields and a station at 3 of the walkways that lead to the center. The first time through, we would do all 4 stations and run between them. Then the next time through, each PAX could choose which station to skip (but he would still have to run to all 4 stations, just wouldn’t have to stop and do exercises at the station). The idea was to keep working through the 4 stations, dropping another exercise each time, until the PAX just run to all 4 stations without stopping to do any exercises.
So now in the center of the ballfields, YHC announced that we would be running through the stations. Each station would have 2 exercises, further allowing the PAX to choose their own workout. Stations were:
- 20 x Hip Slappers/Shoulder Taps (Count One Side)
- 20 x Bobby Hurleys/Bonnie Blairs (Count Each Jump)
- 20 x Burpees/Flying Squirrels
- 20 x Big Boys/V-Ups
So mine looked like:
- Hip Slappers/Bobby Hurleys/Burpees/V-Ups
- *Skip*/Bobby Hurleys/Burpees/V-Ups
- *Skip*/Bobby Hurleys/*Skip*/V-Ups
And with that, we ran out of time. We took the long way back, as I didn’t want the PAX to miss out on that last run, but doing so caused us to be 1 minute late. So after COT, YHC did another 10 burpees for bringing the PAX in 1 minute late.
Announcements:
- Upcoming F3 Dads
- Bob the Builder’s VQ @ Downtown
Prayer Requests:
- EZ Rider’s Nephew
- Turtleman
- PAX traveling
Moleskin:
Keep grinding. Summer can be miserable. Don’t get complacent. Do whatever you need to do to keep accelerating. We want to be stronger in August than we were in July.
Grateful for the opportunity to lead.