September 29th, 2018 By Talladega

Just Dudes Showing Up- that’s the first and most important thing that had to happen for this thing called F3 to work.  7 men decided to show up and push each other by example to get better.  The second most important thing is for the Q to have a watch.  My apologies to all for shorting you 2 minutes in the beginning as we stood around talking.  7:02, time to mosey while giving the disclaimer.

 

Mosey down to the football field parking lot for warm-ups

• SSH x30 IC
• Hillbillies x15 (or maybe just 10) IC
• Cotton Pickers x10 IC
• LBAC forward and backward with some back slaps at the end
• Clock Merkins, 1 merkin at each hour
• LBCs x12 IC
• Clock Merkins, 2 merkins at each hour
• LBCs x12 IC

 

Mosey over to the pull-up bars, split up into two groups

• Group 1- 10 pull-ups, Group 2- squats while you wait or help a brother out with his pull-ups
• Swap
• Group 1- 10 knee ups, Group 2- squats while you wait
• Swap
• Group 1- 10 curl-ups, Group 2- squats/help
• Swap
• Group 1- 10 knee ups, Group 2- squats
• Swap
• Group 1- 10 pull-ups grabbing the bar like you would hold a bat, Group 2- squats/help
• Swap
• Group 1- 10 knee ups, Group 2- squats
• Swap

 

Mosey to the bottom of Heart Rate Hill (if this isn’t the proper Harrisburg name, oh well, that’s what I’m calling it because my heart always pounds going up and down the trail)

• Burpees x5 at the bottom
• Lunges x10 each leg at the top at the shelter
• IST x15 each leg at the bottom of the hill
• Mountain Climbers x20 each leg at the top
• Plank Jacks x25 at the bottom
• Squats x30 at the top
• Pick up the six when done so everyone finishes at the top
• LBCs w/ feet on the table benches, x20
• Step ups x10 each leg
• LBCs w/ feet on the table benches, twist to the outside of your foot, x10 each side
• Step ups x10 each leg
• LBCs w/ feet on the table benches, twist to outside of your foot, then to the middle, then to the outside of other foot, x10 each position

 

Mosey toward the library.  Stop along the way for some broken wheel barrow / wheel barrow / lunge walks- PAX choice for whatever challenge you want to undertake.

 

At the library parking lot, PAX choice of exercises.  1 PAX calls out an exercise for the group to do while he runs around the big island in front of the library.  Upon his return, the next PAX calls out an exercise and takes off running.  PAX does as many reps as possible while waiting for the runner’s return.

• Hong Kong- jump squats
• Bull- low dolly
• Gapper- burpees *most popular PAX award winner*
• Big Bird- WWIIs
• Solo Cup- in and outs
• Chaos- SSH
• Talladega- freddie mercs

 

Mosey back toward the parking lot for Mary taking the long way home.  Stop every so often for a burpee, then 2, then 3, then 4, then 5 at the end.

• Sleeping Hillbillies x10 IC each side
• Pretzel Crunch x10 IC each side
• Mason Twist x20 IC
• Homer to Marge until 8a

 

Recover Recover

 

Announcements

Short-version, look for the email from Solocup for details on several events: 60-day AO Challenge; Hit the Brixx Oct 14 w/ Speed For Need; Komen 5k Oct 6 w/ Speed for Need; suggestion made by Chaos for poker night

Pray it out

 

Moleskin

I wish I had the verbal eloquence of Bull to write a back blast in story fashion.  I guess my mind only functions in bullet-point form so sorry guys if this is a let down.  One thing I did learn today is that it is important to wear a watch when leading.  If you forget, remember to ask more than one person what time it is just in case some guys have a fast watch.  I was amazed at how quickly we came to 7:55- it seemed like we were only about halfway through (which we were).

Great push today by all as usual.  It never fails that the power of the group makes me want to do more and do it better than I would by myself.  Encouragement doesn’t just come in verbal form, it comes by example as well.  When I see a rabbit take off and bust through a routine it makes me want to push my own pace.  When I see a guy struggle to get that last rep vs. just quit, it makes me want to finish strong as well.  My encouragement today is to carry that mindset over to the rest of life.  You never know who is watching so answer the question for yourself- what kind of example do I want to be?

Peace out homeys

The Dawg House

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