Seven of Diamonds – The Nest 2/25/2020

When 5:30 rolled around, 11 PAX showed up, responding to the call for a non-stop, challenging workout.

Warmup:

EC: Norm, Marky Mark, Mr. Terrific, Boy George

SSH 20x, Smurf Jack 20x, Red Bull Smurf Jack 10x

GMs 10x

The Thang:

Whenever I Q, I try to maximize the unique features of the site. The Nest has a fantastic loop that’s not too long and not too short and includes a mini version of the ramp at Ting Stadium.

My goal for every Q is to challenge each PAX to do something beyond his ability. The Seven of Diamonds fit the bill for non-stop work. It’s a simple workout conducted on any circuit with four corners. On each circuit, you complete exercises in increasing multiples of seven: 7, 14, 21, or 28. I was impressed by the hard work everyone put in this morning!

Seven of Diamonds

Here’s today’s circuit:

• Lap 1: 7 burpees each corner (total 28)
• Lap 2: 14 low slow flutters in cadence each corner (total 56)
• Lap 3: 21 Merkins each corner (total 84)
• Lap 4: 28 squats each corner (total 112)

Everyone landed with someone their own pace. Pikachu and Mr. Terrific took turns challenging each other to sprints on the straightaways. Little did they know that I had sprints planned on the mini ramp. Two or three other groups naturally fell out and counted the exercises together. Faster groups circled back and completed exercises with slower groups.

Turns out that one corner is a bus stop. The bus rolled up while we were doing burpees. Pretty sure the kid was afraid to get out of mommy’s car and walk to bus until we were mostly done.

After completing the first four laps, I converted to an Indian run between corners to keep everyone together. We counted the final lap together, which included all four of the exercises.

Sprints: Finally, with about nine minutes to go, we all lined up for sprints. After all, I really didn’t want to disappoint anyone! In the dark, it was hard to find good markers, but I broke the ramp into thirds.

Three markers: Sprint to first marker, walk back; sprint to second marker, walk back; sprint to third marker, mosey to where we warmed up.

Mary: Low hold 30-60 seconds, Have A Nice Day!

Announcements: Check Slack. Also, look around you. Your F3 brothers are the ones who will make you stronger, both mentally and physically. You’ve tried it on your own, but it’s not sustainable. Enjoy these brothers around you. Keep giving, keep leading, keep motivating.

Prayer requests: Forceps and family, Wallaby and family, Lipstick’s sister

This was a fun Q, always a privilege to lead!