It was a beautiful morning cold to start at 29 degrees, but the sun warmed us all up quick….(or maybe it was the Bearway to Heaven!)
Knievel showed up about 5 minutes in to the workout and will only be forgiven after he pays retribution with the truck load of tires he hauled to the workout and gave no consideration to the fun we could have all had with them.
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Warmarama
Mosey to the lower lot. SSH, SSH Forward, Arm Circles, Monkey Humpers, Merkins, Mountain Climbers – SLOW.
The Thang – Hour Glass – 10 exercises, decreasing time, AMRAP.
10 min- Bataan Death March – modification pick up some rocks, front of the line Q’s a rock exercise.
5 min – Wall of Fire – human chair on the wall, 1 guy drops off the wall for a 10 count Ab exercise. (i.e. flutter kicks, Dolly, Freddie Mercury, American Hammer, Alabama Prom Dates)
2.5 min – Bear Way To Heaven on the football field. (Bear Crawl to progressive Burpee Count)
75 secs – Merkins
38 secs – Pull-ups / Hang
38 secs – Pull-up / Hang – (Seated L modification)
75 secs – Merkins (modify / supplment with Dips)
2.5 min – Bear Way To Heaven on the football field. (Bear Crawl / supplement crab walk to progressive Burpee Count)
5 min – Wall of Fire – human chair on the wall (modify with Balls 2 Wall), 1 guy drops off the wall for a 10 count Ab exercise. (i.e. flutter kicks, Dolly, Freddie Mercury, American Hammer, Alabama Prom Dates)
10 min- Bataan Death March – modification pick up some rocks, front of the line Q’s a rock exercise. (truth is only 3 minutes left to throw rocks back into the woods and mosey back to the shovel flag)
CoT
NoRama = 0
CoRama = 5
Praising God for the men in our life that push us to get better everyday. Prayers for Tiny Bubbles transition to new job next week and Half Marathon on Sunday. Prayers for our brothers out in Hamburg (Flame & Beaker) as we expand the F3 mission and continue to help plant AO’s. Prayers for the Valley Forge AO that is launching Memorial Day Saturday. (Clown Car Tickets being sold soon). Prayers and Praise for Boo Boo who experienced some vertigo yesterday that put him in ER all afternoon and received no restrictions on activity. Forgiveness for Knievel for not signing up to Q with those tires, something about a project for his kids.