A beautiful start to the day 41 degrees and clear. Warm enough for a sailor’s return. Good to see Skipper back in action. Today’s workout was inspired by last night Iron Sharpens Iron meeting. What is life all about anyway? As a man, you might find value in answering a few simple questions.
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 loop. SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, Air Squats, Lunges, Jump Lunges
The Thang – DESIGN
D – Drive: What excites you? What fires you up? What makes you angry?
Deconstructed Burpees (10 Squats, 10 Merkins, 10 Thrusts) Descending 10 to 1
E – Experiences: What experiences make you unique from other men?
Elevens – 10 Box Jumps to 1 Dip
S – Spirituality: How do you connect with God?
SLUGGER – go to baseball field. Run Bases – 20 Diamonds, Run Bases – 20 Merkings, Run Bases – 20 Carolina Dry Docks
I – Impact: What arena do you feel most compelled to impact?
Murph – run loop, 10 pull-ups, 20 merkins, 30 air squats, run loop
G – Genius: What do you do repeatedly, successfully ,and happily?
Griff – run 800 forward, while partner runs 400 backwards (flap jack) – pass
N – Nature: What is your personality?
Camp Out Mary – Lay on your back look at the stars and the trees thank God it’s over and call out an Ab exercise.
CoT
NoRama = 0
CoRama = 5
Praising God for the men in our life that push us to get better everyday. Zena praises for sale of his truck. Flame and Beaker take on the Ruck this weekend. Praises for CJ joining our small group and the return of Skipper.