(Written by and posted for BOO!!)
When an old fat guy gets called to lead, he needs some motivation. So, what better medicine than a trip back to his teenage years when he rocked a mullet and a Def Leppard Union Jack muscle shirt. Well, the mullet is long gone but the shirt lives on. Err, the shirt lives on via 25 bucks on eBay.
YHC also wanted to add a little fun with some 80’s trivia. That and this was a golden opportunity to catch my breath. T-claps to Granola for the most correct answers.
Conditions:
I’m guessing 80 but not as humid as it has been
The Thang:
Mosey with 22 brothers to the middle of the track
COP:
- SSH 20 IC
- Squats 20 IC
- TTT 20 IC
- Squats 20 IC
- Little baby arm circles 20 IC
- Squats 20 IC
Count off in twos and mosey to the track
Indian Run in two groups 1 lap around the track. It would have been 2 laps but a trivia question was correctly answered.
Mosey to the cinder block pile and grab your tool of choice
BLOCK WORK:
Round 1, trivia question answered correctly so
Merkins 10 OYO
Shoulder press 10 IC
Triceps 10 IC
Curls for girls 10 IC
Squats 10 IC
Round 2, trivia question missed so
Merkins 10 OYO
Shoulder press 15 IC
Triceps 10 IC
Curls for girls 15 IC
Squats 15 IC
Round 3, trivia question missed so
Merkins 10 OYO
Shoulder press 15 IC
Triceps 8 IC (YHC was sucking wind on this)
Curls for girls 15 IC
Squats 15 IC
Round 4, trivia question missed so
Merkins 10 OYO
Shoulder press 15 IC
Triceps 7 IC (YHC was mentally cutting this from future Q’s)
Curls for girls 15 IC
Squats 15 IC
Put away blocks and mosey back to the track
Line up and sprint across and back the width of the track. Do 30 squats OYO upon returning. Nope, make that 20 squats OYO because the trivia question was answered.
Repeat once.
As a side note, with many PAX participating in the 10K squat challenge, YHC wanted to get plenty of squats in. If my math is correct, we did 270 single count squats. Might not be the exact count but YHC is an accountant so I will just say that number is materially correct.
Finish with 2 minutes of #WALKERSTRONG
Back to parking lot for COT, NAME-O-RAMA, announcements, prayer requests, and DEVO.
Announcements:
- New #WalkerStrong t-shirts and bracelets. See Quisenberry for bracelets. See preblast for shirts.
- First Friday Fathers, July 3rd, 7:00am-7:30am – Graveyard, Shawshank, Turning Point
- Convergence at Turning Point on July 4th. All other AO’s closed.
- GRC and GRL, July 10th and 11th.
- 8/1 – Sweet Baby O 5K. Register here.
- Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
- Blue Ridge Relay, September 11-12
- Lexington 5k, 10k, 1/2 marathon in November 2015.
Prayer Requests:
Walker and the whole Phillp’s family
Granola’s sister- in- law and Quisenberry’s sister as they are soon having babies
Devo (by Treadmill): 1 John 1:9
Moleskin:
What a blast that was. Definitely appreciate the great turnout and the support. I haven’t been this amped up in ages so to those that haven’t Q’d, give it a go. I can’t wait to do it again. Might bring some 90’s trivia next time for you youngsters.