- We combined work with the Bunker. Good tough workout co-Qing with Hipaa. I helped with completing the Ab and Burpee July challenges. Hipaa gave us some great teamwork exercises.
Day: July 23, 2021
So YHC shows up to the Goat on Thursday with no plan and maybe limited enthusiasm from not having a rest day for some time. However, with Q on the docket, that’s no excuse. Leadership means doing it when you’re needed, not when you want to. So it was time to lean on some experience and moxie to get something executed that would be above the line of acceptable for pax who had rolled out of bed and shown up to do some work. Went like this:
COP:
SSH X 20
IW X 20
CP X 20
Grapevines
Mtn. Climbers X 20
Decision was made by YHC to mosey across both bridges and to the parking lot on the other side of the island. Had thought about going down to the basketball courts but that was a long dark run along a road so safety first! And gave us more options on what to do which was still somewhat in the thought process:
Four Corners:
5 HR merkins in the center then to each corner and back to the center for 5 HRMs again.
1st corner: 10 Big boy hand locked situps
2nd corner: 10 CDDS
3rd corner: 10 jump squats
4th corner: 10 Diamond merkins
Rinse and repeat, total 2 rotations.
Parking lot Suicides:
End to 1st light: Burpee broad Jumps, 10 SSH, return
End to 2nd light: Broad jumps, 10 merkins, return
Return to park area, lunge walk bridge.
On benches:
10 inclined merkins
10 step ups each leg
10 dirkins
10 Bulgarian Split squats
10 step ups each leg
10 dips
10 Step ups each leg
Over the main bridge for the finale’
Triple nickel from the fire station up to the third light poles on the right up the Big Hill.
Bottom: Plank jacks X 5
Top: LBCs X 5
We were able to get three repeats in here before time expired. So back to COT, pledge, etc.
NMM:
Small but dedicated crowd, I had actually blown the fact that I was Q this morning but was able to rely on past experience to pit together a reasonable beatdown. Certainly was helped by the humidity. Welcomes to July boys!
Made the call to go across to the island because of safety concerns. Absolutely no question that going over those bridges and being in the lot is a lot safer than running down to the basketball goals. Though with the sidewalk that is fine. But I think we all need to keep things like that in mind since we work in the gloom.
Again great work by the crowd here. Always a pleasure to lead at The Goat!
Tesla
9 PAX showed for a prime time workout at the AO where dreams are crushed and lives are made miserable by the oppressive afternoon sun. But this is F3, so nobody really gives a crap about those things and we just put in the work. Due to the fact that Gomer spent Tuesday in the hospital for chest pain, yet for some unknown reason decided to post today, a VERY DETAILED DISCLAIMER was provided. We said the pledge, did a warmup and headed out toward the opposite side of the park.
Along the way we stopped at each light pole for Merkins, starting with 5 reps and increasing by 5 at each stop. Cross the road and down to the river loop trail where we had a BLAST.
B – Burpees
L – Lunges
A – American Hammers
S – Squats
T – Travoltas
The letters for each exercise were marked at various points along the trail. Start with 5 Burpees, run to L for 10 Lunges, run to A for 15 American Hammers, run to S for 20 Squats, run to T for 25 Travoltas, run back to start to complete the loop. Rinse and repeat with double the reps at each stop. Rinse and repeat with another double on the reps. We might have had time for one more double up, but Slaw threatened the life of YHC and it seemed like he had the support of most of the PAX so we headed back.
Made the same stops on the route back, this time with WWII’s at each stop. Time for 30 Flutters, 30 LBC’s and 22 for the vets to finish.
NMM/COT
Discussed the devotional put out by Sarlaac about the importance and need for group prayer.
Announcements
Service items – Brush/comb and Mints/Gum
Snowbird signups – see Montross or Sparky
F3 Dads workout Aug. 21st at Folsom
Tubing on Green River Aug. 7th
Prayer Request
Sarlaac
SA, Slaw and Freight’s 2.0’s
Turtleman
Wojo M
Sargento took us out.
I’m Broke
Rucking was involved