9 Giants of F3 shook off a case of the Mondays on Martin Luther King Jr Day to jump start their week and head in the right direction ! 50 temp and 88% humid is perfect winter weather in the LKN to get that blood pumping. Here's is how it all panned out.
Mosey through the parking lot with some butt kickers and quadrephelia, then regular to back of the school.
Warmorama:
SSH x 20 IC, Windmill x 10 IC, IST x 15 IC, Mericans x 10 IC, Toy Soldier x 10 IC
Head to the Rock Pile to greet your Challenging Monday Buddy and back out to the parking lot line up at the first basketball hoop facing toward the last one.
Rock Superset Progression: (all single counts)
1st set – Squats x 10, Curls x 10, then Suicides to each of 3 baskets and back, but when reaching the farthest basket, stop for SSH x 20
2nd set – Squats x 10, Curls x 10, Shoulder Presses x 10, Repeato on Suicide pattern
3rd set – S x 10, C x 10, SP x 10, Skull Crushers x 10, Repeato on Suicide pattern but double SSH to 40
4th set – Add 5 reps to rocks – S x 15, C x 15, SP x 15, SC x 15, Repeato on Suicide pattern with 40
5th set – Add 5 reps to rocks – S x 20, C x 20, SP x 20, SC x 20, Drop the Suicides. All Oxygen had been temp sucked out of the air.
Rocks back !
Mosey to front of school box flower beds.
Dips x 15 IC, Step Ups x 15 each leg, Mericans x 10 IC
Dips x 10 IC, Box Jumps x 12, Mericans x 8 IC
Walk mosey to Big Concrete Barrier Balls.
Incline Mericans x 15 IC off top of ball, Russian Kicks x 15 IC tapping the ball, Decline Peter Parkers x 10 IC (really sucked but great ab work)
Walk mosey to parking lot.
Lunge Walk with Air Press to next 2 islands. Love these Shoulder Cookers !
MARY – Pass the buck.
From memory:
YHC – Dying Cockroach
Amen – Homer to Marge
Jimmy O – Rosalita
Blackbeard – Gas Pump
Dry Hop – JLo
Nordberg – LBC
El Chapo – Low Flutter
Die Hard & Omar – sorry, can't pull it out of the memory bank this gloom but thanks !
Time – DONE !
Rumple Moleskin:
(1) Thanks to El Chapo for allowing me to Q The Vanquisher ! Solid AO with access to lots of goodies. We didn't even use half of what we had access to explore.
(2) TClaps to Nordberg for stepping up to take over Master Q of The Vanquisher & thanks to El Chapo for leading us as MQ ! With so many pax, if we keep stepping up and taking turns as MQ and in all other areas, we will accomplish so much without burnout !
(3) Pax seemed to love the Rock Superset Medley with Suicide SSH kicker ! Got awful quiet. Yes YHC was sucking that wind too !
(4) Jimmy O is the MQ for Iliad and this week only will launch from Blythe Elementary which just happens to be the launch of the infamous NOCO Bonesaw halfpipe of pain. Is it Lake Norman Bone Saw now ? Either way, it will make you Stronger ! Like being trapped in a Hamster Ball.
(5) Gnarly Goat said this once and really stuck with me. When you Q a Beatdown, please remember that this may be the best part of someone's day. You never know if someone is having trouble with his family, work, finances, children, disease, addiction, etc. Part of Qs job is to try to make the physical part challenging and make it exciting,but also connect with the pax. Put effort into your Qs, because statistically there is someone there struggling with something today that needs this to maybe forget about his troubles for 45min. And Smile too
The Progression of F3 for YHC has been amazing. Beginning going for the Fitness, then realizing the Fellowship is really incredible, and hoping to draw in as much Faith as humanly possible !
Wicked Awesome Stuff !
Mayhem (in the AM) of Cornelius of Lake Norman region of North Carolina of the United States