Warm up (all in cadence):
-
SSH’s x 25, 5 burpee
-
Imperial Storm Trooper x 15, 4 burpees
-
Toy Soldier, 3 burpees
-
Stretch Down the Middle, 2 burpees
-
Stretch Right, Right hurdler stretch, same x left, 1 burpee
The Thang:
Mosey to DUMC, reunite with your favorite paver (all in cadence):
-
Set #1: low-flutter x 50 or low dolly x 50 or combo of both
-
Set #2: overhead press x 18, WW2 sit-ups x 28, set #1
-
Set #3: mosey up to the fork in the sidewalk, CDD x 18, Crunch Frog x 28, mosey back to set #2 & #1
-
Set #4: skull crusher x 18, pillow talk x 28, mosey, set #3, #2 and #1
-
Set #5: mosey down to the corner: 8 ct. body builder x 8/merkins x 10, freddy mercury’s x 25, mosey back, sets #4, #3, #2 & #1
Moleskin:
-
While Doovle was constantly calling the 10 count for the late rising 5:30 crowd, 4 very strong men pushed hard today with a minimal of mumblechatter (Doovle’s absence unrelated)
-
As we all get older, we need a strong core, it was the focus today, other than light on the running, but that’s a given.
Announcements:
-
If you haven’t tried Q-source, now is the right time to get it, we are just launching the final foundational discussion called Preparedness-F5 before we launch into the first quadrant: https://f3nation.com/2019/01/28/preparedness-f5/Join us either Friday in Davidson at 6:15am at Summit or Saturday at the Huntersville Waterbean at 8:15am.
-
Many thanks to Mini Me for EH’ing me 6+ years ago at a Mt. Zion “Journey” men’s breakfast.He is such a dreamy guy and I’m forever grateful that he brought me to this group of men.If you feel the same – either that mini me is dreamy or – that you are thankful for the brother who EH’d you, spread the word.Jolly Roger said it best that someone out there is praying for this and they won’t know unless you tell them.Someday YOU might be dreamy.