So you’re a man . . . align the arrows! – famous words from our own Cathy
Date: Wednesday, December 5th, 2018
QIC: Dimples
PAX: Iron Horse, FNG ManGuy, Rev, Cathy, FNG Allen Briano
The chilly conditions kept many in their fart sacks while 6 PAX started hump day on the right path along with FNG Briano. Limited running was promised, and PAX covered about 1.5 miles through the entire workout.
Warm Up:
25 SSH
25 Imperial Walkers
Stretch
100 yard forward jog
100 yard back pedal (DB’s)
The Thang – Part 1:
Merkin Mile – 25 merkins followed by 1 lap x 4
Time to beat was 12 minutes and group finished at 11:58 – no burpee penalty! Strong showing by FNG Briano – #NoManLeftBehind
The Thang – Part 2:
Mosey to fieldhouse and bleachers
120 Iranian 90’s
F3 10-count flutter per PAX (including ManGuy’s 237 count of common core math crap)
10 Big Boy Situps
Snake bleachers
The Thang – Part 3:
Mosey to driver’s ed course for a preset HIIT style circuit with 10 reps each with mosey, sprints and shuffles mixed in every few rounds. PAX completed close to 3 full rounds of each station.
Station 1 – 4 count merkins on Deathstick
Station 2 – cling & jerk with 90lb bar
Station 3 – kettle swings with Magneto blocks
Station 4 – dumbbell shoulder flys w/ 10#
Station 5 – overhead press with Cindy
Station 6 – Farmer Carry with 2 Magneto Blocks 50 yards and back
Station 7 – Hot Potato Squat w/ 20# dumbbell
COT:
Welcome FNG Allen Briano and hope to see you back soon!
While only 6 strong this morning, COT was longer than usual as it seemed many wanted to share what’s on their mind and heart. Motivating words shared on doing the small stuff that makes a difference – say thank you, small prayer, tell your kids you love them, give a co-worker a compliment – small works build better communities. Great to have ManGuy, Rev, and Cathy back in the mix after battling various illness and injuries (probably just getting old). Rev continuing his work with Inner City CRU and ongoing support for Hurricane Michael victims by many.
PRAYER, PLEDGE
A few plugs:
- Thursday, 12/6 @ Gilchrist – Brightspot (Mensa’s son) turns 10 tomorrow and will have his first Q at Gilchrist. Lets show him some F3 love!
- Friday, 12/7 @ Lewis Park – Iron Horse is coordinating a convergence at Lewis Park in support of Capital City Youth Services, Big Bend Homeless Coalition, and CESC (Kearney Center). Small chance it is postponed to weather but IH will keep us posted.
- Saturday, 12/8 – Rico is coordinating cleanup effort on Saturday, December 8th – check Facebook for event details and sharpen your chains.
Until next time,
-Dimples