February 13th, 2016 By Murdock

The Thang:

Mosey toward concession stand and take a left down toward the ladder hill.  Circle up.

Small arm circles front
Small arm circles back
Big arm circles front
Big arm circles back
Hug yourself
20 Side Straddle Hops
15 Cotton Pickers
15 Imperial Walkers
10 Merkins
15 Windmills.

Recover

Mosey to the bus parking lot and grabbed a partner (chose someone of similar fitness).

Formed two lines back to back with partner.  3^rd wheel joined a pair.  Partner 1 ran around parking islands to the left.  Partner 2 ran around the islands to the right.

At the point they meet – the faster partner continued around the court while the slower partner did burpees at that place until the faster partner got back to the slower partner.  At that spot, both partners then did a set of 20 partner throw downs each.

As pairs finished, did Apollo Ono’s until all pairs finished their partner throw downs.

Recover

Lineed up again and repeato.

As pairs finished, did LBCs while waiting for all pairs to finish.

Recover

Formed lines for Indian Run to the lower lot in front of the small hill.

Circled up for Plankorama – This was a timed exercise.  Kept your knees off the ground.  We switched positions on the minute.  PAX were the timer counting one number at a time until 60.  Then we switched positions.

1 minute plank on your hands
1 minute elbow plank
Then plank on your hands.  1 minute right arm up
Then plank on your hands.  1 minute left arm up
1 minute elbow plank.

Recover

On your sixes.  30 LBCs in cadence.  Recover

Formed lines for Indian Run up to the fence.

Grabbed the fence for 20 incline merkins in cadence.  Recover
Then 15 SSH.
12 decline merkins from lowest rung in cadence.  Recover
Then 15 windmills.
10 decline merkins from middle rung in cadence. Recover

Formed lines for Indian Run down to the rocks.

Grabbed a rock.
20 Curls in cadence.
20 Overhead Tricep Extensions in cadence.
20 Goblet Squats in cadence.
On your sixes – 18 Low Dolly’s in cadence. Recover
20 Curls in cadence.Recover
On your sixes – 18 LBCs in cadence. Recover
Put your rocks back.

Mosey to the shelters at the baseball field.

Grab a bench for 20 dips in cadence. Recover

Grab some wall for Balls to the wall until fail.  Hammer won.

10 Merkins in cadence. Recover

Mosey to the bottom of the parking lot with the small hill where we do ladders.

Merkins at the bottom.  Jump Squats at the top.  1 merkins at bottom & 5 Jump squats at top. 2 merkins at bottom.  4 jump squats at top, etc…  Planked when finished.

Mosey to Mary and then on your sixes.

10 Pretzel Crunches (each leg).
Various stretches so no one gets hurt:
90 degree leg spread toe grabs
One leg outstretch w/other leg folded back thigh stretch
Each arm over the head tricep stretch
Head rolls

The Naked Moleskin:

It was great to lead you again this morning.  Although 30 degrees felt like 15 for some reason.  Notably absent again was my Q coach.  I suppose he’ll just have to trust he was a good sensei.  Happy to see Smokey out with us today and blessed to be with all my other brothers of various mothers.

As I write this – I am reminded that just over a year ago I would probably still be asleep.  I wouldn’t know you guys at all and my days would be a wash, rinse, repeat of get up > go to work > come home > eat dinner > play with kid for an hour > go to bed.   My life is so much more fulfilling now.  Sure, the first F is there but the others showed up before too long.  I talk with my daughter now about Heaven and God.  I get up each day with purpose and energy.  I preach the values of male leadership to co-workers and strangers.  I take responsibility for my happiness and my destiny.  I plan out how to be a good father and husband.

I’ve learned so much from my F3 brothers.  I just thought you should all know that.

If you’re reading this and you haven’t Q’d yet… take the plunge.  It’s worth it.   You’ll have more energy on that first morning than you could possibly imagine.

Highlands

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