Today’s set was inspired in part by this great scene from the classic American movie “My Cousin Vinnie”. As this movie reminds us, no self-respecting Southerner uses instant grits. No, making proper grits takes a little more time and effort, as does developing true grit in a man. 14 of the very best Oak City has to offer again eschewed the microwave culture chasing instant gratification and chose to indulge in the slow boil and homemade deliciousness of the morning gloom of Shelley Lake. Here’s what we did:
Warm-up COP: 10 standard Burpees, IW’s x 10 (IC), GM’s x 10, standard merkins x 10 (IC), windmills x 10 (IC)
Quick run up the sidewalk, across the top of the dam, down the greenway and over to the bottom of the dam hill. Partner up, set up base camp and grab a rock for your team to share.
- P1 runs to the top of the dam hill, does a set of a designated exercise, then heads back down to the bottom of the hill. Due to the Teflon-like surface created by the freshly-mown grass and morning dew that threatened to put my pre-launch disclaimer to the ultimate test, we quickly audibled to descend via the greenway path rather than straight down the hill.
- While P1 tackles the hill, P2 does sets of 2 or 3 different rock exercises consisting of 12 reps per set. P2 continues to cycle through the designated sets until P1 returns. Flapjack when P1 returns to base camp.
- Rinse and repeat the above circuit until time is up. Total of 6 trips up the hill and 6 rotations with the rock for each pax. Exercises at top of the hill were Wide Grip Merkin Burpees x 12, Diamond Merkin Burpees x 12, Star Jumps x 12, Hindu/Dive Bomber Merkins x 12, Alternating Jump Lunges x 24 (12 each leg) and Spider Merkin Burpees x 12 (#Crowdpleaser). Rock exercises included curls, overhead rock squats, tricep extensions, goblet squats, overhead presses, bent-over rows, chest presses, skull crushers and dealer’s choice on the last set.
Drop your rock and head back to parking lot for COT.
The Skin:
- One #Hate, two #Respects and a lot of in-betweens brought a nice balance to the Force. Jedi McGruber pondered the heavens.
- Magic number was 12 this morning. No particular reason other than 12 is two more than 10, which makes the sets just a bit harder and therefore better.
- Original plan called for a change-up set midway through. Pax would have none of that and demanded we continue the hill assault cycle until closing time. Of course, no vote was taken to confirm this, but YHC just got a strong sense that was the sentiment. #QSP
- Theme of the morning was unpacking what it means to have “grit” – perseverance and determination despite the presence of many challenges and obstacles. Studies show that grit is as important if not more so than pure talent and innate intelligence in achieving one’s goals. True grit is developed through consistent hard work, through discomfort and suffering and often through failure, especially repeated failure. And we cannot and should not attempt this alone. This is why we look to our brothers – for accountability to consistently show up and work hard, for a push to get us past our discomfort, and to share in our sufferings, to help pick up the pieces and keep us moving forward to our goals.
- Waldo took us out
Prayers/Announcements:
- Vila & MVila, Pergo & MPergo on pending births
- People of Haiti and others suffering through Hurricane Matthew
- F3 Pig Pickin’ – 10/22. Details TBA
- 3rd F Event. Approx. 6-8 pm on 11/3. Christ Our King Church in Southeast Raleigh. Details TBA
As always, an honor and a pleasure. Aye.
