YHC rolled up at 6:24 in 43 degrees to a perfect wet gloom. The PAX had already begun to form with 4 waiting on the Q! Our downrange brother Side Effects from New Orleans who just relocated to Phoenixville, PA. He clearly has the mastered the EH, so it was a pleasure to welcome his FNG. Speaking of EH, YHC had a firm EH on a guy from Promise Keepers who made it out into the gloom for his first F3 experience. Shovel flag planted, torch lit, skis waxed, and Zamboni cleared the ice for the final events in the 2018 winter Olympics.
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
SSH, Sungods, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Peter Parker, Mountain Climbers. Yes side effect reminded me that I like to count in 10’s all in cadence, so I might have done some extras just to prove I could count higher than 10.
The Thang
Inspired by the Winter Olympics, YHC made a list of the events in the winter Olympics and developed workout to simulate the event. A promise was made that most of these exercises would be completely foreign to our PAX and really wouldn’t resemble Olympic events except maybe by name and intent.
Downhill Sking –
Round 1: Partner 1 – jump rope forward, jumping side to side. Partner 2 – 50 Dips
Round 2: Partner 1 – jump rope backwards, one leg. Partner 2 – 25 Derkins.
Round 3: Partner 1 – jump rope one leg switch. Partner 2 – 10 Burpees.
Curling – COLT 45
Partner up. One partner arms at 45 degrees starting position, partner two face to face to provide resistance. 15 reps curl arms up, 15 reps chin to 45 degrees resist, 15 reps full curl with resistance.
Dutch Skate
Split Pax into TWO single file lines. Crouch with both feet together with hands behind your back like a speed skater, in cadence count, jump 45 degrees to right and then jump back to the to the other side. 15 yards forward (Cone to Cone), recover, come back. Repeat focus on form this time. Balance ankle to calf 10 count down and back.
Tennessee Iditarod AKA Skijorning if you are over 200lbs
Partner up. One partner grabs the jump rope, the other partner gets inside the rope and starts running pulling partner 1 behind him. Switch being the dog or horse pulling the sled / skier every 400 meters.
CoT
NoRama = Jack McKeever becomes Snowbird, Duck becomes Flipper
CoRama = 10
Praising the Lord for this great day and group of guys who have stepped up to better themselves first and then looking to their families and next into the communities. Praying for all the hurting communities that experienced senseless violence that struck our schools so far this year. Also praising God for helping us be real with our struggles and overcoming some bad habits. All the Glory to Jesus Christ for walking with us to we can walk the talk.