11 PAX posted this morning in the gloom in search of some #betterment. Wanted to get some good 1st and 2nd F this morning. Don’t wander to far away from home (Surge) but YHC was looking through the F3 Lexington Q sheets looking for a spot to Q several weeks ago and saw an open spot for today and decided to take the open spot. It’s always good to post away from your home AO to get to see some old and new faces. Got to see the Nantan (Ranger) today which is always good and one of the Cryptonite AOQs (Hemingway). Good group of men today and today’s WO was lined up to keep us together in the gloom. Hope the men got a good workout and pushed themselves to #accelerate.
Conditions: 30’s and Moist.
The Thang:
One Minute Warning/FNGs/Disclaimer/BOM
COP:
Mosey around the parking lot doing exercises below as we traveled.
SSH x 10IC
Squats x 10IC
Merkins x 10 IC
Recover and then YHC tried something new – played music during a Q. While listening to one of the 43feet podcasts with Dredd and Dark Helmet about fitness, they discussed what makes a good workout and referenced this exercise to a song so YHC thought today would be good time to try it out. This was not originally in the Weinke and was added last night.
Chumbaburpee:
To the song, “Tubthumper” by Chumbawampa, start with jogging in place at beginning of song, then every time they say, “I get knocked down, but I get up again” you do a burpee. While not doing burpees, you are continuously doing SSH.
After song was over, we moseyed and returned to canopy where YHC described the next round (s) of exercises.
We started the “Round and Round” circuit under the canopy and did a loop around the parking lot with ladder of exercises adding a new one after each loop. YHC needed to write this out on a piece of paper as to not forget and take away from the FITNESS and FELLOWSHIP.
Round 1: 5 burpees, loop around parking lot
Round 2: 5 burpees, 10 merkins, loop around parking lot
Round 3: 5 burpees, 10 merkins, 15 LBCs, loop around parking lot
Round 4: 5 burpees, 10 merkins, 15 LBCs, 20 Carolina Dry Docks, loop around parking lot
Round 5: 5 burpees, 10 merkins, 15 LBCs, 20 Carolina Dry Docks, 25 Squats, loop around parking lot
Round 6: 5 burpees, 10 merkins, 15 LBCs, 20 Carolina Dry Docks, 25 Squats, Plank (one minute), loop around parking lot
Round 7: 5 burpees, 10 merkins, 15 LBCs, 20 Carolina Dry Docks, 25 Squats, Plank (one minute), 35 American Hammer, loop around parking lot
Round 8: 5 burpees, 10 merkins, 15 LBCs, 20 Carolina Dry Docks, 25 Squats, Plank (one minute), 35 American Hammer, 40 Overhead Claps, loop around parking lot
Instead of the final round, due to time constraints ans since the #Notebook mumble chatter wanted to hear some music so we finished off with the Chumbaburbee once more.
Prayer Request:
Kukoc – Birth of new baby
Brianiac – Knee issues/post surgery
Rock Drop – mother having back surgery & job situation/F3 big consideration – #morethanaworkout
Escobar – M 7 months pregnant – dealing with body aches & pains, cold, and in midst of busy season at work as an accountant
Announcements:
Lexington Race Against Hunger – March 16th – MacGruber looking for some help with cones (530am to 630am)
P200 March 22-23
Cornerstone meeting at 440am – Recall leading this week
Moleskin:
- 11 PAX posted in the Gloom this morning with YHC and with the wet/rain/cold conditions it was certainly gloomy.
- Goal today was to #accelerate the PAX – we started fast and finished fast with our burpee music.
- Several Respect PAX this morning – at Surge we’re waiting on Butt Dial to have his birthday and then he’ll be our consistent Respect PAX