10 Pax posted for YHC’s return home to TP after posting across the river on Tuesday. YHC had a variety of things on the mental weinke, however, time and logistics did pan out quite like it (would have) “on paper” assuming YHC would have written down such things as a workout. None the less, the pax made the most of the opportunity to start their day off right by #Accelerating their #King. Here is what went down:
Conditions: A Warm(?) 40s with a gentle breeze
The Thang:
Disclaimer – some alleged false promises of variety and change after 10 minutes, BOM and Prayer
Mozey around to the staff lot in the back and Circle up for COP:
- SSH x 10 IC
- LBAC x 10 IC Front / x 10 IC Back
- TTT x 10 IC
- IW x 10 IC
“Hey, I got an idea…. Ever do INSANITY… not sure if they have a name in F3… but lets Try” (Always the best way to start an Exercise…)
- Power Straddle Hops x 5 IC
“Ok, thats enough of those… FC would hate those…”
- Mountain Climbers x 10 IC
- 6 count Burpees 5 IC
Mozey down and get a block, 6 inches for the 6 on the Basketball Court, and then mozey to the corner of the track… wait… line up along the track facing the other side:
- Block Merkin x1
- Block Squat x1
- Block Curl x1
- Block Shoulder Press x1
- Block Tricep Ext x1
- Block lunge each leg x1
- Increase each exercise by 1 rep, Repeat until 5 reps
- After 5 reps, Mozey across the field to the track, then back to the opposite side, then back to your block (Envision TheRock going from side to side before dropping the Peoples Elbow
- Restart the set at 1 rep, and Rinse and Repeat until time was called
- When your lunges and block make it to the other side of the track, flap jack and continue back to the original side.
- (Most pax got 3 sets to get over and back, TClaps to Tater and Booster and others on their 4th set)
Recover and bring blocks to line up beside the soccer goal, and find a partner.
- P1 – Farmers Carry both Blocks to the next tree
- P2 – Run ahead 2 trees, and then back 1 tree to meet up with P1
- P1 and P2 – Tay-Palms with Block x5 IC
- Flap Jack and Continue out 1 more set and then flip back toward the start
- After Set 3, Substitute 5 Block Burpees OYO for the Tay-palms.
- After 4th set, Mozey back to block pile while doing Napalms with the block.
Mozey back to the SF for Mary, or lets stop off in the staff lot instead:
- FlutterKick x 10 IC
- Heal Touches x 10 IC
- LBCs x 10 IC
- American Hammers x 10 IC
Mozey back to SF, for 1 more thing
- Boat-Canoe OMC (try to face “uphill” if possible…)
COT
Moleskin:
- 3 Pax posted for Wingman #3rdF conversation on Time, Hurry, and Choices
Announcements:
- 2/2 – This Sunday Tread Celebrating 1 yr!
- Also Reminder that TheForge now Meeting at Salsaritas, same time.
- 2/15 – Dam to Dam
- 2/29 – 6 yr Annivergence for Graveyard Click Here for Preblast
- P200
Prayers:
- DD
- Wapner
- Booster – Molly
- CHHeddar – Cameo
Devo:
Taking a minute to reflect on current events and the value of time. At Wingman we talked about “Hurry” and how many situations arise on a daily basis. How often to we search out the shortest line…. at the checkout line, or at a stop light? How many things can be avoided by just counting to 5 or counting to 10. 10 seconds is not that long in the course of a day.
Take a minute today, and share some time with others. Time is a valuable commodity. Give you time to those closest to you. Have a conversation with a friend as they come to mind. Share some of you time with the person trying to merge into traffic.