September 7th, 2018 By Talladega

17 men came out to The Dawghouse in support of RED Friday.  We chose to honor Uecker’s grandfather, PFC Frederick Altschuler, who was in WWII- a POW, Silver Star and Purple Heart recipient.

 

5:30a, disclaimer given, off to mosey through the parking lot

• run some lines side-to-side, backwards, forwards

Circle up for warm-ups

• SSH x30 IC
• IST x30 IC
• Low slow squats x15 IC
• Mountain climbers x15 IC

 

Mosey to the blocks to pick out a ‘friend’.  YHC is always thankful when there are no critters hiding in the blocks, be it the crawling or the slithering kind.  Thanks to Gamma for providing the inspiration for the upcoming exercise routine.

Partner up for some team building exercises.  Based on the would-be-age of our RED honoree, each exercise was for a team-total of 100 reps.  Glad we didn’t salute a Revolutionary War hero!

• P1 does squat thrusters while P2 planks; when either P1 or P2 has had enough, switch positions; continue to swap out as necessary until 100 total reps; do squats until the PAX has finished
• P1 does curls, P2 planks, swap as necessary; squats when finished
• P1 does WWIIs, P2 holds block overhead, swap as necessary; squats when finished
• P1 does block merkins, P2 planks, swap as necessary; squats when finished
• P1 does chest presses (flat on back, press block up), P2 planks, swap as necessary; squats when finished

All done with the blocks, put ’em up and then mosey to the tennis courts.  As with any patriotic celebration, there has to be a big finale.  Split the PAX into 3 groups for team building via pull-ups

• P1 does pull-ups, the rest of the group planks; when P1 has done all he can do, P2 steps up to the bar for his turn
• continue rotating in/out through the group until the team gets a total of 200 reps

STILL time left on the clock, mosey to the tennis court baseline.

• Bear crawl to the net, crab walk back
• Repeat- an honest response came forth from the PAX, something like a long drawn out “OOOOOHHHHHH” or “AAAAAAHHHHHH”.  While it sounded like the voice of our youngest PAX, I dare say he spoke for others as well.  Nothing like an arm/shoulder emphasis day!  Plus, it gave Gamma something to cheer about as he mentioned more than once ‘…and no running…’
• Repeat for a third time as third times the charm

 

Circle up for Mary

• low flutter x10 IC; hold legs up at 6in for a few seconds
• low flutter x10 IC; hold legs up at 6in for a few seconds
• low flutter x10 IC
• RBC x15 IC
• Plank Jack x15 IC
• Abs w/ Habs until the clock hits 6:15 = two rounds

 

Recover Recover

 

Announcements/Prayers

• Prayers for Hop Hunter’s family in the loss of his uncle Pete Shew yesterday, 87- Korean War veteran in the Army
• Prayers for the BRR runners today/tomorrow- safe travels, safe running
• Hope Over Heroin today/tomorrow in Village Park- see slack for more details
• Hit the Brixx 5k next Saturday, Speed for Need event- see slack for more details or visit https://f3-meca.com/2018/08/17/preblast-speed-for-need-is-gonna-hit-some-brixx-on-9-15-18/

Lock arms, pray it out

 

Moleskin

Today is a chance to Remember Everyone Deployed.  Thanks to all the men and women who have served / are serving today to provide us with the freedoms we enjoy each day.  Just like the teamwork we employed today while exercising, the same opportunity exists for living life in general.  We pass people everyday who need a helping hand, a word of encouragement, an ear to listen.  Those folks need to be part of a team.  The coffee shop we meet at on Saturdays has a slogan that says ‘where community happens’.  I say the same is true for F3- it’s where a community of men happens.  Community is a place where people should feel like they are welcome, they are appreciated, they are encouraged, they are missed when they are absent.  No one has to go it alone.  I challenge you to look around and see who needs to join a team and you be a leader- invite them to push through the challenge with you.  Peace out homeys!

Ecc 4:9-10, Prov 27:17

Harrisburg, The Dawg House

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