(FNG-1 is Iron_Horse)
Eight men out in the gloom for another Monday morning sweat-fest. Let’s see what the Q came up with.
WARMUP
20 IC Side Straddle Hops
Stretch left-over-right, swap
20 IC Mountain Climbers
10 IC Cotton Pickers
THE THANG: Some sort of relay thing but no hoses, no dummies, no sleds and no buckets.
Eight people split into two teams of four. Those with something neon yellow on and those without.
Circuit consists of a 300-yard lap around the parking lot with three exercise stations included.
- LBCs
- ‘Merkins
- Squats
Start at station one and drop of one teammate to do LBCs until someone comes back around to tag them and take over the exercise. Proceed to station two (approximately 75 yards) and drop off second teammate to do ‘Merkins until he gets tagged. Continue to station three and drop off another teammate to do squats until someone comes back around. Last person finishes the lap and tags the person doing LBCs. Teams continue until they’ve completed 500 of each exercise.
Well, that was fun. Let’s mosey over to the tennis courts.
Little Baby Repeato! ( (c) Sonar, 2018 – unless already taken)
Same teams, same exercises but a shorter lap (180 yds) and 250 of each exercise.
Return to launch pad.
6 MOM
10 sec Sky Gazers
20 IC Low Dolly
10 IC Low Flutters
10 IC Dr W
REFLECTION
Fatherhood – we celebrated yesterday. That’s over – now get better at it.
That’s the short and sweet version.
We discussed how several of us have taken part in (or are currently taking part in) various bible study / discussion groups about what it takes to a be better man, husband, father, etc. All the things we pray about becoming at the end of many of our workouts. Personally, I have learned much about myself and have been able to lean on the experience and the examples of those I’ve attended with.
I encourage everyone to get in on these discussions if you are not already. Each one of us needs the others to help us see that we’re not the only messed up dad out there. We’re all just trying to do our best and we can all benefit from sharing our thoughts on what we’re doing right and what we’re doing wrong.
MOLESKIN
- Great to have IronHorse back out for a beat down. Welcome back! #Kotter
- Theuss is back!
- Quite a few regulars missing that I’m pretty sure weren’t DR. What’s the matter? Skeered of Sonar??? 😉
- All those laps and all that running added up to barely ONE mile! How is that even possible?? The suck-per-mile factor with this one was off the charts. Loved seeing some of the horses needing to catch their breath. Awesome efforts put forth.
- As usual, this workout was scalable. If you didn’t get your work in – you weren't trying hard enough. Peer pressure helps but it’s #YouAgainstYou
- Total per team for the Thang was 750 reps of each exercise – roughly 185-190 per teammate.
- As always, it is an honor to be allowed to lead and a privilege just to be a part of this thing we call F3.