A great start to the week … clear skies, temperatures in the low-70s, humidity level in the mid-60% range (however, it felt like 100%), and seven guys eager to burn off a few calories and build on fellowship. We spent time on the baseball field … down in the dirt infield with plank walks, bear crawls, crab walks, and lunges … then we stretched our legs by running to the foul pole and back…do you ever spend time wondering why it is called a “foul pole” when if hit by a batted ball, it is actually a “fair pole”?
Warm-up exercises:
- Side shuttle hop – 20x
- Good mornings – 10x
- Sumo Squats – 15x
- Windmills – 10x
- Spider Man -15x
- Sir Fozio Arm Circles 15x in each direction
- Imperial Walkers – 15X
Time for a quick chest / arms workout:
- Around the clock Merkins … with LBCs mixed in to break up the pain. Perform one Merkin at 1:00, two Merkins at 2:00, three Merkins at 3:00, etc, all the way around the face of the clock. By the time we finished at 12:00, we did 78 Merkins and 40 LBCs. Nice work men … you will appreciate the workout when you hit the beach and remove your shirt … displaying your “guns”.
The Thang:
Run to the baseball field. Partner up … 1st guy runs the bases, 2nd guy does exercises
- Plank walk to 1st base
- Bear crawl to 2nd base
- Crab walk to 3rd base
- Lunge to home plate
- Karaoke to the right field foul pole – Run to home plate
- Repeat the trip around the bases (plank walk, bear crawl, crab walk, lunges)
- Karaoke to the left field foul pole – Run to home plate
Mosey to the parking lot …
Paint the lines down the entire parking lot … working our way around the Smart car. We briefly considered picking up the car and moving it onto the sidewalk, but our better judgement kicked in and we left the car as positioned.
Next up … Suicides … ran fives lines of the parking lot. Penalty if both feet did not cross the line .. also, hand had to touch the asphalt before you could return to the starting line. Ran two sets.
Run to the hill –Partner up … Wheelbarrow up the hill, turn, down the hill. Perform 10 squats. Next man up the hill, down the hill, perform 10 start jumps. Third trip up the hill, down the hill, perform 10 burpees.
Mary:
- Slow flutter kick – 20x
- Freddie Mercury – 20x
- Box cutters – 15x
- WW II – 15x
- American Hammer – 30x
Name-A-Rama
- We welcomed a Friendly New Guy (FNG) to our ranks today … G-Vegas’ 9 year old son, James. James was having trouble keeping his shoelaces tied during the morning … leading to his new F3 name of Double-Knot.
Announcements:
- Go Ruck is coming up. See Kanye for details.
Prayers:
- Spurrier’s friend is nearing death … keep her family in your prayers.
- Skidmark’s father who is undergoing cancer treatments at Duke Hospital
- Chowder … who is undergoing testing for a lung concern.
- Watson’s brother who just completed his 11th chemo treatment for colon and liver cancer.
Men, it was a pleasure to serve as the Q this morning. While I enjoy the exercise, and strengthening my body, I must admit that I find the fellowship and the camaraderie the highlight of each workout. Thank you for your welcoming spirit. God Bless.
