16 today at Mustang. That’s a non-convergence, non-clowncar record for our AO. As YHC was rolling up into the lot at 0525 it was quickly noticed that what was planned for today was not going to happen in its entirety. And that’s a good thing. 12 then 13, then 14, then even more showed up until we reached 16 PAX in the opening minutes. This number even included one FNG that several EH’ed during the fireworks show on Saturday night. Below is how it went down.
Warm-up
21 IC SSH
10 IC Copperhead Squats
10 IC Allen Iversons
Arm Circles
‘Merican Clock
The Thang (Omaha)
Run down to the rock pile and everyone grabs a rock All exercises below are 10 IC except the running…obviously. We also rotated rocks a time or 2…at least one PAX’s mama was really proud…
Squatting Curl
Shoulder Press
Skull Crusher
Squat
Wide ‘mericans
Run to the wall and hop/climb over (Cyclone attempts to take out Closer, thankfully all was okay)
REPEATO…Kinda
Low Curl
High Curl
Squat Thrusters
Skull Crushers
Diamond ‘Mericans
Run to the wall, up and over..
Run over to the track
1 lap in reverse
30 second wall sit, Longer for some
30 Second balls to the wall
Run over to the concrete bleachers
Hop up each Step, 10 calf raises at the top, burpee down each step, 10 dips at the bottom REPEATO
Back to the track for Sprints
Run the following sprints
40 yard
100 yard
200 yard
Mary
10 IC Dr. W's (Clark)
10 IC Box Cutters (C#)
10 IC LBC (TheDude)
10 OYO Flutter Kicks (Apparently Romo is an Introvert)
10 Hands up Flutter Kicks (Abrams)
Cyclone destroys what's left of the core with Low Plank, Left elbow low side plank, Right Elbow low side plank
Reflection
“If you find honey, eat just enough—too much of it, and you will [splash merlot].” Proverbs 25-16
Too much of a good thing can be a bad thing. I did this reflection before, like maybe a year or 2 ago. This was when I was trying to make it to too many F3 workouts a week and I was destroying myself and making those closest to me a little annoyed, 5+ posts a week and staying up too late. F3 is a good thing and I did too much once. That’s when the M said “It’s not fair that F3 gets the best of you and your family gets what’s left over” Yeah ouch! But it was the truth! I knew it too. Since then I added in an extra rest day (Typically Tuesdays) and it’s all routine now. #LifeIsGood
Oh and now we get a double reflection or rather some homework. I don’t know how many of you have seen Fireproof or read the book, but with everyone at swim practice and out of the house when I got home last night I was reminded of one of the messages from the film/book. Do something every day to ease some of the burden from your wife. i.e. If she typically empties the dishwasher, cleans the kitchen, does the laundry, puts the kids to bed, or whatever, just do one of those things (or more) to make her day better and ease her burden. Also lets her know that you appriciate her. This is an area where I take pride and can say I try to rock this message any time I get. And if you don’t know her “Love Language” yet, figure it out…just google how to find it.
Moleskin
- 16! Awesome stuff! Now we just need to grow Lincolnton. I think Lincolnton weekdays could be a hit, I just can’t provide much support for weekdays there.
- One FNG today that was EH’d at fireworks on Saturday. Welcome Josh Sweeney. We tossed out a couple of name ideas to be decided on later. Josh works for Fastenal, is from West Virginia and enjoys many things other than working. He really enjoys relaxing…maybe a trip down a river with a couple of buddies, maybe a canoe goes over a waterfall, maybe someone squeals like a pig, perhaps a banjo is played and someone has a pretty mouth. This movie actually takes place in Georgia, but our Micro-aggression came up with the name “Deliverance” as one possibility. He says he’ll be back Monday, maybe we can decide for sure then.
- TheDude comes back out. Welcome back…don’t make me say this again in a few months brother!
- Clubber has a hard fist bump…now I know why we call you Clubber. I pity the fool that fist bumps Clubber.
- I think we had a couple #TheStandard this morning…If you did, sound off below.
- Thanks for letting me lead, I think Closer is going to take next week (First Wednesday of the month). YHC has been leading a lot lately, need to share the love. If you want to Q one, step up. You don’t have to do the whole thing, actually you can just lead a warm-up or the Mary if you’d like.
- Speaking of leading, Oldies is leading this Saturday at Lincolnton. I think we will be “Sweatin’ to the Oldies”