Month: July 2023 (Page 1 of 13)

9 men at Old School this morning. Welcome to F3 Slaw’s brother and nephew, Chili and Meat Wagon!

SA

6 men at Prison Break.

SA

12 men at The Storm.

SA

9 men for Downtown.

SA

9 at Old School for the Annihilation workout. It was awful. Nice work men.

SA

15 at Folsom for the workout.

SA

Pledge

Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins
Imperial walkers

20 Curls
20 Squats
20 Shoulder Press
20 LBC
20 Lawnmowers – 10 each side
20 Lunge
20 Around the World – 10 each direction
20 Flutterkicks
20 Merkins
20 Halo – 5,5,5,5

Take a lap / Repeate the above!

3 Rounds achieved!

Everything looked good when YHC pulled out of garage, no rain. Then about a half mile up the road, started to lightly rain. Pulled up to Stowe Park and still light rain, this should be a good run.

PAX started pulling in and then one said we should be getting a steady rain for about 20-25 minutes of the run/ruck but should dry up before COT. So far, so good!

It’s 5am, quick pledge and then 4 runners and three ruckers took off.

We were barely 200 yards in and the rain started coming down for the next 20 mins or so. It actually felt good with and no need to jump puddles, shoes/socks are already wet so have some Whooppee fun!

COT

Announcements

Prayer Requests

YHC closed us in prayer

Breaker Breaker

From the moment I left the house, it was evident the air was like lukewarm soup this morning and breathing may be the hardest exercise we do this morning! Rather than bringing the speaker and playing songs all morning, I brought a few inspiring quotes about leadership that I hope we can all apply to our lives. I won’t list them all hear, but some of the main takeaways are 1) make a decision to try 2) don’t ‘over-lead’ 3) do the right thing and 4) fear is normal.

Warmup: Side Straddle Hops, Gravel Pickers, and a few yoga poses to give an stragglers time to arrive. Time to get to it.

Mosey to the flagpole by the park entrance, pause for side straddle hops as we give the six time to catchup. Oompa graciously led us in the pledge, then we take a quick hop, skip, and a jump over to the parking lot for Dirty 11s with Mike Tysons and Big Boys. 1 burpee each time you cross the mid-way point. Some may called these Dirty Merkins, but there is no audio proof to back up such claims. As far as I’m concerned, my Q game was still on point!

We mosey back the old animal control building to grab blocks for some arm work. 3 sets of 20 Merkins and 20 Bent Over Rows. Thanks to the Pax who counted reps for us. Well, everyone except Gearwrench because Gearwrench did his 20 in-cadence. I think he’s trying to be more like Sister Act every day!

Now, we mosey toward the amphitheater with a quick stop by the splash pad. There was a guy out there working so I figured it would be a waste if I didn’t at least ask if he could turn it on for us. No dice so we stick to the plan. We start some core work as the six rolls in. We do 10 lbcs IC followed by 10 superman-ironmans, repeat for a 2nd set. After a Nelson Mandella quote, there was some confusion about what the Mandella Effect is. Thanks to Bedpan who cleared it up for us with a fantastic Smurf analogy.

On the wall for 10 Australian Mountain Climbers IC, then down for 5 Peter Parker Merkins IC. Repeat for 3 sets, then we grab another set of LBCS and superman-ironmans.

Finally, a leg work to finish this out. 3 sets each of:
10 jump lunges
10 quick jump squats

I had to cut this portion short due to time so we mosey back to the starting point and we grab a few final LBCs and Flutter Kicks before calling TIME!

Prayer Requests: Brillo, Sarlacc’s M, Sgt Pork Chop, Norwood, Huck, Turtleman, Mayor, Hacksaw, lots of PAX with injuries. YHC took us out in prayer.

The air was thick and I was worn out as we wrapped up! Thanks for giving me the opportunity to lead and for coming out this morning. Despite the suffering, there was some good conversation out there this monring!