6 emerged from the crispy cool gloom to work hard and find strength. We welcomed back Atlantis(Kotter) with open arms and with an honorous BEATdown plan that ended up honoring Sonar too. Here's how it went down:
WarmUp: (x = in cadence x2)
20x SSH
20x mountain climbers
20x copperhead squats
10x windmills
20x dippy birds (10x each side)
20x low country crabs
parking lot fun:
buttkickers up + mosey back
high knees up +mb
karaoke right +mb
karaoke left +mb
monkey drill right +mb
mokey drill left +mb
Mosey up the short hill and down Skippper St. for a long time workout favorite of Atlantis's…
The merkin/sprint ladder:
*** Atlantis used to Q up this workout about once every six months, and I always hated it. Come to find out, he actually copied it from one of Sonar's Mustang beatdowns.
*** T-claps to Sonar and to Atlantis. Well done fellas. This one sucks.
20 push ups and sprint 50-ish yards, slow 5 count
19 push ups and sprint 50-ish yards, slow 5 count
*** Atlantis reminds us that the hardest part is in the 13-14 range.
*** I felt like everything after 19 sucked eggs, but that's probably due to my recent running focus.
18, 17,…etc.
*** much horribleness occurs
*** Skipper tries to convince YHC that there was another exercise mixed in, like Stargazers or squats or anything.
*** Vortex woefully remembers the horribleness did not have a mixer.
*** Atlantis confirms
After the 11 push ups round, YHC is struggling badly.
*** INTERLUDE *** 20x SSH
*** arms are so smoked, I think the SSH's made it worse, is that possible?
*** merkin form may have been questionable
10, 9, 8,…1
AMEN! That was horrible.
Limp back to the AO…Vortex (I think) jokes that it is only 7:20…hate!
Back to the back for some blocks.
Back to the front playground for a Wooly Worm Redux; no running between sets, no push ups
3 groups of 2 settle into a quick rotation of:
– 10 block squat thrusters as the timer
– 20-ish wooly worms
– 15-ish curls
Repeat-o
REPEAT-O
***ugh, the block squat thrusters ended up being pretty dang tough…maybe the shoulders were still smoked…definitely
Back to the back
Max pull ups…0 possible after roasting arms all morning.
Before we put the blocks back, start out 6MOM with:
20 Block Russian Twists, feet up, grip strength, block touches ground on each side
***everyone was surprised that Skipper started whining about it, NOT!
***tougher than I thought they'd be
Return to the parking lot to finish 6MOM:
20x LBC
20x box cutters (10x per side)
*** I think Skipper coined a new exercise, circle cutters
Times up!
Reflection: Psalm 59: 16
*** written by David when Saul had men looking to kill David day and night
"But I will sing of your strength, in the morning I will sing of your love;
for you are my fortress, my refuge in times of trouble."
– I often feel like I have it all together and that my accomplishments are because of MY strength. I'm dumb often.
– This psalm spoke to me as David thanked God for 'your strength', God's strength
– No matter my situation, God is my fortress, my tower of strength, my refuge, my defender and protector.
– let's not forget whose strength protects us, and let's give him thanks for it
moleskine:
– I sprinkled much of it within the text above.
– SO GREAT to welcome back Atlantis! His knees may be getting older, but his wit and his love for others remains strong
– T-claps to Shredder for pushing through a tough, tough work out. Excited he'll be leading Warm Up next week.
– T-claps to Vortex, GoodWrench, and Skipper for pushing the sprints
– T-claps to everyone for trying to maintain form. Really a tough work out that we should probably do more often. Soccer arms be vainquished!
– Atlantis asks for prayers for his co-workers family, whose son recently passed away as part of the opioid crisis — he shared that it was a tough, tough funeral —
– Is there a way that we/F3 can be part of the solution here in Denver?
It was such an honor to lead you guys today. You guys are the best inspiration for being a better man!
Cheetah