May I Make a Suggestion?
A cold morning at Kenny’s Grave today. Norm and YHC ran EC together and Norm was looking for a few more miles, so mentioned he’d return and jump in with whatever we were doing. Thank goodness he did, because YHC has been tweaking the routine on this agility ladder Thang that I have and Norm made a suggestion to help me further tweak it during the workout. F3 brothers need to be unafraid to help sharpen each other in the moment…or at least in the moments after. The F3 workout is the place to try, fail, and improve constantly. Much better to do it here than with more important things in life out there (we do that too but…). We hold each other accountable, we push each other, we accelerate! This is our workout, the Gloom belongs to us, and we all make it better and are stronger together!
FNG’s: none
Warm Up: Quick mosey lap with some nice and slow Good Mornings and Windmills IC, Imperial Walkers, Hillbillies, Seal Claps, and Overhead Claps. Another quick mosey with a stop for 5 burpees OYO.
The Workout: Each man grabbed the rock to his liking and Cusack over to the main lot. We laid the rock on the farthest parking line. Routine was: rock exercise (all 20-25 counts, except the chest presses, which were 30,40), sprint or mosey to the end parking line, then crabwalk, lunge walk, karaoke, high knees, typewriter, fast feet, or merkin roll back to rock for a repeat. Each set, we moved the rock 1 stripe closer to the start line. Merkin rolls are a means of travel between two points, but can get you dizzy or disoriented fast as we found out. But Kenny’s Grave apparently is the land of bad ideas, as site Q Finkle made mention. You do a merkin, tight roll over keeping core engaged, then merkin until you reach your destination. Exercises when we got to rocks were: Curls for the Girls (2 rounds), Tricep Press (2 rounds), Shoulder Press (2 rounds), Chest Press (2 rounds), and Rut Rows. Once complete, we returned the rocks.
Next Thang was the aforementioned agility ladder routine. Each PAX took a turn doing alternating in/out fast feet on the ladder and side shuffled to a series of 5 cones performing a burpee at each. While other PAX awaited, we did continuous WW1’s on one end and LSF’s IC on the other. It was a long time! This is where the suggestion came in to have the next PAX go when the PAX got to the ladder, rather than finished. Good idea! We did a return trip of this routine with continuous squats on one end and SSH’s IC on the other. Various PAX stepped up to take counts.
Mary: All exercises x 20. American Hammers, Freddie Mercury, Homer to Marge, Pickle Pounders. Finished with pigeon poses and some stretching and a few more Good Mornings for good measure! We don’t always stretch enough.
Announcements: Monthly challenge continues. Donations and action for HSPD first aid kits. Check Slack.
T-Claps (Recognition): All the PAX for venturing out to play on this cold morning!
Prayer: My M Courtney, our schools and students…we need them to go back. Their learning and experiences have been deeply impacted and we just have to get after it! Pumpkin Spice and Mr. Terrific. YHC took us out. Honor to come down to the FV and lead today!