Date: 4/20/2021
AO: Gilchrist
QIC: Dimples
PAX: Wham-O, Dirty Mike, Wadee, Mensa, Carbon Copy, Tastykakes, Slaw Dawg, Janet Reno, Coach Gump, Houdini, Billy Madison, Evel, ManGuy, Psycho
15 PAX woke up to a beautiful 52 degree morning to get in some work prior to the sunrise. A bit of #emotionalheadlock and #accountability was in force with Coach Gump making an appearance after a long hiatus from the AO he helped start 4+ years ago. To honor one of the original workouts, the QIC opted for the ‘Horseshoe’ which he failed to realize was also done last Thursday by Iron Horse. . . . .fitting!
Warm-Up:
Mosey, High Knees, Butt Kicks, Shuffles, Hip Circles, Frankenstein’s, Mosey
The Thang:
11’s in the Horseshore
11 Merkins + Sprint + 1 Jump Squat + Sprint
10 Merkins + Sprint + 2 Jump Squat + Sprint
9 Merkins + Sprint + 3 Jump Squat + Sprint
Mixed in a variety of slow count Merkins + Planks, along with bear crawl, DB’s, and shuffles during the run. The PAX continued until we reached . . . 1 Merkin + Sprint + 11 Jump Squats + Sprint. Mensa really set the pace for all the young guys – great work!
RINSE and catch breath . . . .
Mosey to bus ramp for bench work
10 Box Jumps
20 Dips
40 Situps on Bar
We create a new monster combining Mother Fkr’s with Box Jumps, which is now termed the Mother Box Jumpers (maybe Dirty Mike can add to Exicon for us!).
5 SSH + 1 Burpee + Box Jump
After 10 of these were completed, the PAX sprinted in 3 groups of 5 back to flag for 5 minutes of abs. Each PAX called an exercise with 10 reps and had to cut the last few short to 5 due to time. Ab work included flutters, up & outs, get ups, plank up/downs on asphalt (thanks ManGuy), bicycles, big boys, etc.
DONE – 6:17
COT:
Great to see some old faces in the gloom (Gump, Evel), and continued growth of F3 Tallahassee. Mensa, ManGuy, Gump and Dirty Mike definitely set the pace, and humbled to win at least 1 of the 20+ laps we did. Janet Reno (still funny every time) shared a Ted Talk from a Stanford Professor on a study around happiness, and found that over a 75 year period a key contributor to happiness was not the quantity of relationships, rather the quality of relationships.
It’s worth the 12 minute video which can be found here.
When you think about your current relationships, are you going deep or wide? Being popular has a shelf life – building deep relationships is everlasting. Where are you focusing your time?
Appreciate you joining me and keep grinding. #Onward
-Dimples