March 10, 2019

March 7th – CMU Prep for Cancun

Uncategorized

THE SCENE:

Perfect!  Isn’t it always for these workouts??

F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:

SSH x 25 (IC)

Arm Circles x 10 forward x 10 backward (IC)

Daisy Pickers x 10 (IC)

Michael Phelps arm stretches

Stretch OYO – 1 min

THA-THANG:
PAX started with a Burpee Mile(ish) – Ran ~1 mile around lake with random stops determined by alternating PAX giving command to stop and do 5 burpees.  Stopped 9 or 10 times  (YHC lost count due to heavy breathing and early fatigue)

Returned back to Startex to retrieve CMUs and moseyed over to turf field (with overhead tricep extensions while en route)

CMU Interval Workout (1 min exercise followed by 15 sec rest) – below are all exercises conducted during 1 min exercise period

  • Curls
  • Curls
  • Curls (20 seconds – halfway down from top / 20 seconds – halfway up from bottom / 20 seconds – full curl) – I am certain there is a name for this but I have no idea what it is
  • Shoulder Press
  • Shoulder Press
  • Shoulder Press (it is about here where PAX began asking for more exercise time and less rest but YHC knew they were just delirious)
  • Squats
  • Squats
  • Sumo Squats
  • CMU Swing between legs
  • CMU Swing between legs
  • Offset CMU pushup (left arm on CMU / right arm on ground)
  • Offset CMU pushup (right arm on CMU / left arm on ground)
  • Urkin – both hands on CMU (this proved to be particularly challenging and very underestimated during workout planning!!)

PAX needed some additional shoulder and arm work so we lined up on soccer field sideline and bear crawled across field from sideline to sideline.  Ran back to other side.  Followed with 2 sprints from sideline to sideline.

Moseyed with CMU back to Startex

MARY:

  • American Hammer while seated on CMU (15, 20?  can’t remember)
  • Flutter Kicks x 7 (YHC inadvertently added inflection to voice when trying to catch breath, hence odd number of kicks)
  • Flutter Kicks x 12
  • LBC x 20 (arms pointing to air)

COUNT-OFF & NAME-O-RAMA
6:  C-Lo, Hello Kitty, Halpert, Hacksaw (hooooo), Utah and Steinbrenner (YHC)

CIRCLE OF TRUST/BOM:

Discussed how physical exercise takes time to create change in one’s body.  We all know that by what we see in the mirror after working out.  Very similar to the work we do to make our minds stronger….it takes consistency and time to begin to make a visible difference but you are making a difference every time you do something to sharpen your mind much like you are doing for your body every time you post (btw…posting is also helping your mind and your spirit).  Urged the PAX to take the time to sharpen their minds with something meaningful (the Bible, a leadership book, an autobiography).

Prayer for Halpert’s family who is battling the flu including his pregnant M, Steinbrenner’s co-worker (Mike) and his family who recently lost his son in a tragic and unexpected way – service being held today

MOLESKIN:

Continue to appreciate the men pushing me and working hard today.

ANNOUNCEMENTS:
Crucible coming March 30th – keep training!