Mission Q for 2018-02-03
Weather: 32-ish, cloudy but no wind. Perfect for a winter February morning.
Disclaimer, no FNGs, let’s get started:
Warmup: SSH x 10, TTT x 10, Imperial Walkers x 10, LBAC x 10 each way. Military Press x 10, Chopper Squats x 10.
The Thang: Mosey to the retaining wall.
Climb a level, 20 merkins on your own, climb a level, 20 LBC on your own, climb a level, 20 Squats on your own. Stairs back down. R&R 2 sets total. Non-runners stay at the bottom and do same sets until we get back.
Mosey to the grassy knoll.
10 hydraulics at noon, 3, 6, and 9. That sucked so we did Big Boy Situps for round 2.
Mosey to the Ampitheater of Pain.
10 decline merkins, on my count. Climb a level, 10 monkey humpers in cadence. R&R decreasing by one until you get to the top, and for the finale we did 10 each at the top.
Mosey thru upper parking lot and down the hill to the side entry. Time permitting, do flutter kicks x 20, then Freddy Mercuries x 20. R&R til time is up. Mosey back to the shovel flag.
Circle of Trust: As is the custom at Mission workouts, we did an AAR (after action report) and most comments were positive, a good well-rounded workout that covered all muscle groups. We also did prayers and praises.
Naked Moleskin: For those in F3 who have never experienced a workout at The Mission, it’s a special time to workout next to guys who are truly rebuilding their lives. These guys are giving it their all, working thru the program at Oliver Gospel Mission and putting in the hard work at F3 workouts on Saturday mornings and run/walk group on Monday evenings. They are a special bunch of guys who inspire me to work harder and don’t take anything for granted. We are blessed in so many ways and it’s a lot more visible when I do a Mission workout!!