A beautiful start to the day, 51 degrees and sun almost up at 6:30 am. I decided that I’m going to start showing up for workout 10 minutes early, because regretfully I’ve been showing up closer to 6:29 am to 6:32 am in the winner months. That is not the leadership expectation I want to project, so like I’ve heard many times before it’s not what you say that matters, it’s what you do. So it was 6:29 am and I was the only guy standing in the parking lot. I think the good book says, “your reap what you sow”…. In fact I reaped, but didn’t lose hope. I put my workout gloves on and said, I’m working out alone if that is what I have sowed. Thankfully 3 more guys showed up at my normal time. Honestly, not the kind of welcome experience we want to give an FNG. Help me raise our standards.
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.
Pre-lude Stretch – A continuation of our tribute and prayer request to Neon’s muscular failure. A 5 minute of SWORKIT – yoga for runners played in the background as we did a sequence of my favorite stretches I do before and after a run. While stretching is not part of the F3 protocol neither is Fart Sacking with an injury that we could have prevented with some intention.
Warmarama
Mosey around the lower parking lot. SSH, Abe Vogoda, Monkey Humpers, Merkins, Mountain Climbers, Goof Balls
The Thang – Fun, Competitive, Inclusive, Smoking Hard
Part 1 – Gaga Ball – first man out starts the 30 burpee count. As each man is out, they join in the burpee count. Game over when all men out or 30 burpee count is complete.
Part 2 – Scavenger Hunt – go find a coupon. Mosey to the woods to find a rock, log, brink in the 10 to 30 lb range. Start mosey on the trail behind the pool. Every 200 yard run, stop for circuit. Merkins on the coupon, crunches, squats, over head presses, ax swings.
Part 3 – Murph – 1 round. 10×20,30 followed by Mosey. First Mosey is with rock.
Part 4 – Snap Shot – mosey to center of park. line up at one tree facing other tree line 50 yards away. Squat down with rock in hand, on Q’s throw command shot put two hands rock. Broad Jump to your rock. Reover by sliding down one rock, repeat until reach tree line.
Part 5 – continue with Murph another set of 10, 20, 30. Pull-ups at Lions Club Pavilion. Mosey around the football field. Sprint the length of field, jog the end zone.
Part 6 – last round of Murph, this time it is a race 10,20, 30 and lap around. First one back hold plank until 6.
Part 7 – Jacob’s Ladder – mosey to the short hill at the end of the football field. Sprint up Hill, Bear Crawl Down, 1 Burpee. Repeat up to 7 times, adding additional burpee at each round. We made it to 4 before it was 7:25.
Mosey back to Gaga Pit to grab ball. Man carrying the ball has an option as we have .25 mile to end at the shovel flag. They set the pace, they get the option to run or take a moment to share something going on in their world, prayer, praise, etc.
CoT
NoRama = 0
CoRama = 4
Praising God for the men in our life that push us to get better everyday. Neon praise for 1st workout of year 38 as he celebrates another year closer to 40. Praise for health and recovery of mysterious knee injury. X-man on the mend, continued prayers for his recovery. Prayers and Praise for Tiny Bubbles as he transitions 16 years with one company to a new job at Hatfield Meats where there mission is the honor Jesus Christ.