Leadership Call

A balmy January morning at 37 degrees with no wind!  Hate to leave the fartsack and hate to leave a great workout undone. The youngest of my 2.0’s had the M up all night.  Tough leadership call this morning, do I stay or do I go.  Well, I went.   Almost called in a favor from Beaker to do an emergency Q.   That said, it’s time to do a better job leading the Trojan so that more guys are getting a chance to lead.  I am going to update and circulate the Site Q responsibilities and start following them so I can be a good example of a good example.

DISCLAIMER

WARMARAMA – mosey around the back of the pavilion.  Backwards run, side shuffle, bear crawl, flying squirrels.  mosey to jungle gym for 10 pull-ups, mosey down to volleyball court circle up for arm circles, bear hugs, abe vogoda, grass pickers, merkins, prom dates, ass kickers, goof balls, and maybe a few more things.

THE THANG  – Partner Volley

Partner Up on one side of the Volleyball Court.

P1 – Wheel Barrow P2 – Carry to other side of court.  10 IC – squat thrusts. Rinse with jog around court.  Flap Jack Partners come back. P1 – Empty Wheel Barrow P2 – Carry to other side of court.  10 IC – squats. Rinse with jog around court.  Flap Jack Partners come back. P1 – Partner Carry P2 – Ride to other side of court.  10 IC – merkins,Rinse with jog around court.  Flap Jack Partners come back.

P1 – Plank  P2 – Derkin legs on P1 back.

P1 – Six Inches P2 – Hop over legs x 10

P1 – Superman P2 – Hop over legs x 10

P1 – Side Plank P2 – Hop over legs x 5 x 5

Finish with progressive Suicides

Round 1 – over and back. Round 2 – over, back, over, back. Round 3 – over, back, over, back, over, back.

Mary – mosey back to jungle gym for 10 pull-ups, mosey to parking lot for flying squirrels, bear crawl, side shuffle, backwards run, and mosey to shovel flag.

CoT

CoRama = 6

Announcements – there is an F3 Spartan Team forming this summer for Blue Mountain race on Sunday, July 14th.  Right now have about 10 guys on the email strand interested.  Sign-up early, open afternoon division, spots limited.

Prayers Praise – Cougar wanted to thank God for his brothers at F3 that helped him through a rough 2018 and grateful for the outlook in 2019.  Hawkeye completed his 3rd workout of the year at 72 years old, talk about real leadership and validating that fact you really don’t have a good excuse not to attend.  Prayers for Hawkeye’s wife and family as they go through a battle with Alzheimers.  YHC lifts up friend battling opioid addiction and for the right words to speak at church this weekend.

NEXT UP ON THE Q – Long Haul hard commitment for next Thursday.   Cougar and Boo Boo deciding who will Q Tuesday at the Swamp, maybe a CoQ event. (0.0 and bootcamp)

F3 Lehigh Valley