Day: February 22, 2023

2/22 seems like a great opportunity to do something numerically clever with exercises or reps or something.  I completely squandered it.  I’ll leave it to the “Elite 8” contenders for the March Madness Q championship to come up with clever schemes.   Today, we had 3 HIM’s show up to do some good solid work, and we stressed balance because that’s something we could do more of.  Here’s how it went:

Warm up with 10 SSH IC followed by 5 burpees. J2C joined a couple minutes late. Not to let him feel left out, we repeated the 5 burpees  before proceeding to the COP, 10 reps each of the following:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers

We moseyed for a lap around the track then over to the benches.  This was supposed to be a 2-group routine, but with only 3 we all stayed together for an exercise followed by a mosey across the field and back:
Bulgarian split squats (10 each leg)
Scorpion merkins (10 each leg)
Reverse lunges (10 each leg)
Scorpion merkins (10 each leg)
Bulgarian split squats (10 each leg)

Next, we moseyed to the back parking lot for 5 more burpees and another round of COP, this time 15 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers

After a quick 10-count, Apollo Ohno’s got us to the opposite end of the parking lot for “Pax choice.” I called for Mike Tysons while J2C ran to the end of the parking lot and back. J2C picked the next exercise while Tesla ran and so on. This seems simple but we managed to mess it up a couple times, somehow. I’ll blame it on being distracted by good fellowship and mumblechatter. After 3 or 4 rounds, it was time to mosey back to the flag for 5 more burpees and a final round of COP, 10 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans while greeting Mrs. Breaker Breaker’s entrance to the school
“Flamingo” air presses” (standing on other foot)
Mountain climbers

I thought we’d have a minute or two left for Mary, but we finished up right on time.

Announcements: March 4 extinction run, April 1 community run
Prayers: Families of all Pax in attendance

Appreciate the opportunity to lead this morning – Aye!

Nutria

A warmer near 60 degree morning.  Clear and dry.  An awesome morning to get in some rock pushing.

SSH’s while we get situated to start off.

Mosey across the side street to the bank parking lot where we stretch.  Then its a quick triple nickel with SSH’s on one side and Toy soldiers on the other.

Mosey across the front of Planet Fitness where the request to Monkey Humper the patrons of the establishment was veto’d by the Q.

Stop when we can clearly see the flag of the front of the convenient store across Union Rd for the Pledge,

Onward down to the Food Lion parking lot where 4 corners are called.  At each of the 4 light poles were

• 20 squats
• 20 merkins
• 20 LBC’s
• 20 CDD’s

Meander to the Doller General where Ring of fire is called.

20 default count

•  LBC’s
• Dying Cockroaches
• Crunchy Frogs (dangit JJ)
• American Hammers
• Flutters
• Oblique Crunches

Mosey to Dr Office parking lot and partner up

2 rounds of each exercise by each PAX.  P1 stays and does called excercise while P2 runs to the other side of parking lot and does 1 burpee.

• LBC’s
• Squats
• Merkins

Meander to bottom of hill where we NUR up the hill twice.

Mosey back to start 2 minutes early where we Flutter Wiper until the end.

Great work by the PAX.

COT Prayer

Its an honor,

Timeframe

What a beautiful morning in Dallas for a run. It was so nice out that 2 members of the Rhyne Alliance made an appearance! We continue to EH Sparky and his crew in hopes they will one day rejoin F3 full-time. Of course, if I’m being honest, he could probably say the same for me!

Most guys seemed to be be running around the college and it was nice to pass a few groups of PAX as I made my way around. A high five and a bit of encouragement is always nice!

It was good to see Pappy back out there with a ruck sack this morning. He has fought a lot of injuries the past 2 years but he keeps fighting back!

We also had an FNG. Good job Beatle Bailey for EHing our newest PAX – Coleco!

There were so many prayer requests out there today but I’d like to especially ask for prayer for the Hayes family, who lost their 17 year old son in a car accident Monday. I had talked to him a few times as he worked the concession stand at rec basketball games. While I didn’t truly know him, he seemed like a very nice and respectable young man. My kids knew him and said really nice things about him. It’s about as bad of a tragedy as you can imagine for that family!

• Montross