A PAX of 30 (including 1 FNG) helped YHC and Dingo celebrate our shared F3 anniversary. This was also YHC’s Virgin Q (technically V co-Q, with huge t-claps to co-Q Dingo).
YHC issued the disclaimer and we were off.
Warm Up Circle Of Pain:
Slightly indirect jog to basketball courts and circle up
SSH x20
Sir Fazio Arm Circles x11 forward/x11 reverse
Good Mornings x15
Imperial Walkers x20
Mountain Climbers x20
The Thang:
Four Corners. Count off in fours and split into groups.
1s, 2s, 3s, and 4s go to separate corners of the basketball court area.
Each group performs x10 OYO of an exercise in their corner, then progresses counter-clockwise to the next corner, performing x10 OYO of the same exercise at each corner.
Once the circuit is complete, repeat with a new exercise.
The exercises were:
-Mercans (single count) x10 x4
-Leg Thrusts (single count) x10 x4
-Alternating Shoulder Taps (cadence count) x10 x4
-Burpees (single count) x10 x4
YHC handed over the reins to Dingo…
Mosey over to the rock pile and grab one to go.
At the bottom of the hill, form 2 groups
Group 1 – run to the top of the hill, starjumps x 10
Group 2 – flutter rock presses AMRAP…. flapjack
Group 1 – run to the top of the hill, High knees x 10
Group 2 – curls AMRAP…. flapjack
Group 1 – run to the top of the hill, sumo squat jumps x 10
Group 2 – tricep extension AMRAP…. flapjack
Group 1 – run to the top of the hill, 180 jump squats x 10
Group 2 – shoulder presses AMRAP…. flapjack
Head back up the hill, deposit rock and then to the parking lot.
2 lines…..bear crawl indian run to the top of the lot
Burpee Buster – 5 burpee types with 6 reps each as follows:
standard burpee x6
hand release burpee x6
high knee burpee x6
prison cell merkin burpee x6
ski ab burpee x6
YHC took the reins back for Mary…
Box Cutters x20
Freddy Mercurys x20
LBCs x20
Dying Cockroaches x10
COT:
Numberama (30!)
Name-o-rama (welcome Mr. Vega, now known as Royale With Cheese)
Announcements (Manna in 10 minutes, Arena tomorrow, 3 slots left on new BRR team)
Prayer requests
Getty took us out. Thank you, brother.
Naked Moleskin:
Thanks to ManRam for licensing the use of the Burpee Buster. Dingo’s lawyers thank you.
Welcome back to the surf, Maize. We all miss Johnny Utah.
One year ago, Dingo and I were both FNGs at Dawn Patrol. I had finally connected with Grillz to check out this early morning workout group he kept talking about. Glad I was able to get out of the fartsack that morning to catch his co-Q. I pulled into Laurel Hills Park a few minutes late (I was 20+ minutes early today, Costco) and tracked down the PAX behind the building. As I joined in on what I used to call push-ups, Grillz told me, “Oh, yeah, you should’ve brought gloves.” Then I was introduced to double applesauce Indian Runs/Crab Walks, where I first heard of Orwell, even though he wasn’t posting. Something related to sprinting to the front of the Indian Run before the other guy had reached the front. And then, the beast known as “Crab Barrows”. COT was an overwhelming blur. I think Fazio was the one who suggested the name Pigpen.
The road to fitness has been a little longer for me than I had hoped. The fartsack is a hard habit to break. I posted 11 times from August 7, 2014 through the end of the year, summed up succinctly in late December when Orwell asked me if I was Costco’s brother-in-law Dumpster Fire visiting from Charlotte. March through May I was averaging a little over three posts a week. Early June I hit a figurative wall with some health issues that I hope I am putting behind me.
As Dredd and OBT describe in Freed to Lead, the 2nd F of Fellowship is the “Glue”. I absolutely identify with the lonely emotional void they describe as the Problem. Having F3 in my life has been a wonderful thing. There are times that I hate that I can’t go to three AOs at the same time because “hey, I know that guy”. I have been wanting to give back as Q for a while, but consistently being the 6 didn’t seem like the way to get there. The co-Q was the answer for me. Many t-claps to Dingo for encouraging and supporting me with the co-Q. You are an inspiration, Site Q.
I am honored to consider you friends.
