Deconstruction

29-Jun-2019

Conditions: mid-60s, Sunny, Humid

Not too hot at the Grill but plenty humid.  YHC awaited the arrival of the faithful — the usual suspects appeared along with an FNG who was EH’ed by General who did not appear — naked post!  Nonetheless, it was good to welcome this unsuspecting man to the Grill.

We continued the Q Source topics by discussing one throughout the workout.  Today’s was DRP – The daily commitment to accelerate fitness, fellowship and faith.

Proverbs 25:28 “Like a city whose walls are broken through is a man who lacks self-control.”

Mosey to the tennis court for Warm-a-rama: Sun Gods, Abe Vigoda, Grass Pickers, Side Squats, Best Stretch Ever, Dive Bombers, Back Stretch, Calf Stretch, Zig Zag Hops, High Knees, Carioca, Butt Kickers

The Thang:

  • Deconstructed Burpees: 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, then up; ladder from 10 to 1
  • D-Motivators: 10 Motivators; 10 Imperial Walkers; run ~ 80 yards (pavilion to picnic table); 10 Dips. Continue this routine by laddering down to 1 of each.

Mosey to Playground

YHC had planned to do pull ups but our FNG happens to be active military in the National Guard.  He suggested doing Leg Tucks instead which is one of the events in the new Army PT test.  He demonstrated proper form (hang from pull up bar parallel to the bar and fully extended to the ground then pull legs up so knees touch your arms; full extension back to start position).

  • 5 Leg Tucks
  • 10 Under Dogs

Mosey back to Shovel Flag for Mary: Dealer’s Choice — Plank for 20 count each, 6 Inches 20 count each, American Hammers, Flutter Kicks/Leg Cross-overs/6 Inches (again) from our FNG who said Abs where not his strong point– geez!, Parker Peters

We welcomed our FNG to the group with his F3 name “Tuck”.  He taught us the Leg Tuck during the workout and he is also an avid archer so we considered Friar Tuck but decided to keep it simple with “Tuck”.  Tuck said he would administer the new Army PT for at a future work out so we can see how we stack up to this country’s finest.  That should be a lot of fun!

COT: Prayers for Tuck’s daughter who is leaving for military training camp in California in preparation for deployment.  Prayer’s for Pocahontas’s daughter’s upcoming wedding.  Continued prayers for a young couple who recently tragically lost their 20-month-old son.

After we broke from our ball of man we were greeted by a dude on a Harley who was waiting for us to end our prayer.  He was enthused by our display of faith and had words of encouragement for us.  We EH’ed him so maybe we’ll see him at a future workout.

Then on to the 4th F (at least for the Grill).  We all went to Four Twelve for coffeeteria where, over the course of our stay, ran into multiple missing PAX.  Wichita showed up with his M and 2.0s.  He had a semi-valid excuse — he was out on call all night and only got home at 5 in the morning.  Mr. Clean and Water Boy  strolled in after choosing to workout at the cross fit gym instead of F3.  Tiny sheepishly joined us but was nursing a back injury.  Regardless of the reasons, it is always good to touch base with these guys and keep the extraordinary community of F3 alive.

Number of FNGs: 1