Ten men converged on Rescue Park for a Rocky Training Montage and park construction project.
Warmup
20IC SSH
20IC Mountain Climbers
20IC Imperial Squat Walkers
10IC Merkin
Rocky Rescue Project Phase 1 – training
Loop (1/2 mile running trail around the park) IR with MetroBall (18lb football)
Rocky Training Montage – 45 seconds of exercise 15 seconds off for each of the following:
Burpees
Shadow Boxing
Alternating hand curb merkin
Apollo Creed footwork drill
Rocky reverse crunch (heels don’t touch hold toes to the sky for 1 sec)
Clapping merkin/Hand release merkin
Mountain climbers
Decline situps
Repeato 3x
6MoM
10IC Confused bear
10IC Peter Parkers
10IC Freddy Mercury
20IC Mason Twist (1st 10IC oyo Q forgot to count)
Reflection
2 Kings 2:8 Elijah took his cloak, rolled it up and struck the water with it. The water divided to the right and left, and the two of them crossed over on dry ground.
Why were certain men of God so powerful? Where are they today?
Moleskine
T-claps to Cheetah and Skipper for the preworkout run.
Even with the cold day the outer layers came off quickly.
Post workout, the preconstruction boxes of joe and protein bars were a welcome sight!
T-claps to all the PAX for making time to help with FM’s Girl Scout project at Rescue Park. Especially Cheetah, Goodwrench and Clark for staying with it until noon.
T-claps to Lightbulb and LED for arriving at 8 to work.
It is such an honor to lead within F3!
MetoDog