Habits – Keep ’em going strong
Containment Area has offered a decent alternative to our traditional AOs. If you are part of F3, really good chance you definitely prefer meeting up with a group at an AO in the gloom over the idea of being solo in your garage or bonus room and part of a zoom video meeting (after all, who needs any more of those in their day anyway?) That said, I really appreciate the chance to see and connect with some guys who I know will hold me accountable and bring a strong workout every time. I am getting really tired of running alone. This was my first time taking the Q and I was happy to do it given 16-Bit, who has been doing a great job leading day after day, has been looking for a well-deserved break. I posted a preblast letting everyone know we would be doing more cardio including some jog in place work. Hit the garage at 520 (skipped EC) and fired up the laptop. Redenbacher, who had reached out the day before, was already joined. Doc soon followed, 187 and then right at the start Norm. I was actually pretty excited to try this one out. Not easy leading remote and not having the option of going on the jog and mosey. Wanted to get the heart rate up, build a sweat and get some steps on the Garmin.
FNGs: nope
Warm Up: we did, some of the usuals Good Mornings, Daisy Pickers, Windmills, Imperial Walkers/Hillbillies, Sir Fazios
The Workout: We did 3 sets of a series that included: 4 mins jog in place alternating every 30 secs between an easy jog and a sprint, so 4 intervals of strong push. Shoulder work with arms out for 10 count, keep em up whole time and shift to fazios, hold, seal claps, hold, overhead claps, hold again then recover. Next was SSH ICx20 followed immediately by 10 merkins (I did a Goggins workout a couple weeks ago and this was what he did for like an hour straight – SSHs for mins on end, then push ups, then repeat time and time again). We did the SSH/merkins for 3 rounds so 30 merkins total. We did this entire routine 3 times with a bonus SSH/merkin at the end to round up the merkins to 100.
Mary: Quick 2 sets of LBCs to Six Inch Hold to Low Slow Flutters
Announcements: Check and post to slack, we don’t do announcements on Containment Area to avoid the typical conference call cliches of talking over each other
T-Claps (Recognition): 16-Bit for taking Q on this AO so many days in a row
Prayer: YHC shared a message about paying attention to our habits – keep up the good ones and avoid the bad. Reach out to family/friends too. Took a 10 count silent for any unspoken and YHC took us out.
Great to see you guys this morning and honor to lead. Always appreciate willingness to try different things and patience to know they might not go perfectly as planned.
