June 29th, 2018 By Talladega

When no one signs up on the official Q sheet, what happens?  Guys step up and the Pain Train rolls on. An on-the-fly beat down is no let down by any means, especially on a muggy morning when the sweat comes easy. 5:30 arrived, disclaimer given, off we go.

 

Talladega led warm-ups

Mosey through the parking lot, run some lines while shuffling side to side, running backward and forward, then proceed like normal with some butt kickers and high knees thrown in.  Circle up for:

• SSH IC x30
• Mountain climbers IC x30
• Windmills IC x15
• Low slow sumo squats x15

 

Kojak led The Thang.  There was nothing but smiles from the PAX as we celebrated a return of the cinder blocks (some guys suppressed their joy but deep down inside I know they were happy).  Head over to a series of 3 light poles

• Pole 1- incline merkins x10 w/ block
• Pole 2- WWII x10 w/ block
• Pole 3- curls x10 w/ block
• Back to Pole 1 to begin set #2- same exercises w/ 20 reps each stop
• Back to Pole 1 to begin set #3- same exercises w/ 30 reps each stop

• Pole 1- decline merkins x10 w/ block
• Pole 2- low flutter x10 w/ block raised
• Pole 3- goblin squats x10 w/ block
• Back to Pole 1 to begin set #2- same exercises w/ 20 reps each stop
• Back to Pole 1 to begin set #3- same exercises w/ 30 reps each stop

Put the blocks up and mosey back to start for Mary

 

Rerun led Mary.  The butt trumpets were quite lively today- no charge for the extra laughter.

• LBCs
• Low dollys
• Pretzel crunch

Recover Recover

 

Announcements/Prayers/Praises

• Triple nickel challenge for July- 5000 merkins, 5000 situps, 50 miles
• Streetlight 5k & Frolic downtown Concord July 13th- Speed for Need event; https://www.concordnc.gov/Departments/Parks-Recreation/Road-Races
• Afton AO soft launch July 11th at Dorton Park.
• Praise for Bullseye’s father’s cancer, seems to be shrinking and he’s getting better

 

Lock arms and pray it out.

 

Moleskin– always good to see the support in an F3 workout.  Quick finishers pick up the 6, no man left behind, words of encouragement make all the difference in the midst of the suck.  If you haven’t found the Q source wisdom yet on the F3 site, I encourage you to do so.  I thought Q1.7 on Shield Lock was very appropriate (https://f3nation.com/2018/03/04/shield-lock-q1-7/) when it says ‘Pain is finite. The more it is parceled, the easier it is to bear.’  That’s what happens when we face the suck together, we can make it.  Peace out homeys.

The Dawg House

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