Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning. Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning. The cool raindrops on your face as you look up towards the sky became refreshing near the end of the workout!
Pre-Ruck : 2 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)
Beatdown : 12 PAX posted for a bootcamp workout led by Pebbles, with Warmup/6MOM/COT by Spike. (6:30-7:30a)
DISCLAIMER : F3 : Fitness, Fellowship and Faith
Mission Reminder : Our goal is to plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.
FROM (Free, Rotational, Outdoor, Men Only) – we are volunteer, peer-led, I am NOT a professional.
Each person understands the responsibilities of their own fitness, MODIFY EXERCISES AS NEEDED.
Warmup : (in cadence)
- 10x arm circles
- 10x circle arms
- 10x Abe Vigodas
- 20x Side Straddle Hops
- >15x Imperial Walkers
- 15x Monkey Humpers
- 15x Mountain Climbers
- 15x Daisy Pickers
- 10x Sprinklers
YHC has a thing for keeping the PAX on their toes by not stopping at 10, 15, or 20 exactly, so those above numbers were slightly off by some random number.
Mosey to baseball diamond (1/8 mile)
The Thang :
The Thang today was brought to you by Pebbles, which included multiple partner exercises in and around the baseball diamond of Reeves Park at the the following stations:
- Started with 4x running log relays (one partner sprints with the log from 3rd base over to 1rst base, and hands log off to partner, then switch.)
- Power Sleds with ~110lbs (3x37lbs). (cinder blocks on good old snow sleds, pulled forwards and backwards!)
- Squatting rainbows with logs (tap the log on one side of your body on the ground, over above your head, and then tap on other side, like a rainbow, then hand off to partner)
- Alternating 1 arm Tug of War
- Heavy bag throw (I think it was 50 lbs of sand inside)
- 2 handed front and back Tug of War
- Log rolls (rolling log with your hands along the pathway, then back)
- Extended arm side Tug of War
- 3x running log relays
Each event was timed for 40 seconds on and 20 seconds rest in between. It drifted more to 30 seconds rest by the end. Total emphasis on partners pushing, supporting each other, and the constant exertion of partner isometric exercises inspired by wrestling. We ended up doing each station at least twice, and some stations three times.
Lots of good mumble chatter about how creative the exercises were.
6 Minutes of Mary / Abs / Core :
- 20x Flutter kicks – in cadence
- 20x Superman Swims – in cadence
- 10x American Hammers – in cadence
- 10x V-Ups – in cadence
- 10x windshield wipers – IC
Count-o-rama : 12
Name-o-rama
Name FNGs : 2 new FNGs
Announcements :
Convergence coming up in May for our ONE YEAR ANNIVERSARY at Valley Forge! Mark the date : 05/25/2019 Saturday
Circle of Trust / Ball of Man
Discussed the story of Jepthah (from Judges chapters and 11 and 12).
- Be careful when we make a vow (promise) to anyone, family, neighbors, co-workers, whoever.
- We need to stand by that promise and be men of integrity. Follow through what you say you’re going to do.
PAX : Bambam, Boyant, Flipper, Gandolf, Hanger, Hershey, Pebbles, Spike, Tuck, Vinkelvoss
Welcome 2 FNGs now known as : Frizzle and Spoke
Closing Prayer