September 24, 2020

Partners don’t make it too Gloomy

THE SCENE:
Wet and misty. Don’t know the temp but felt good. Dark

F3 WELCOME & DISCLAIMER

Done. Errbody knew not to get hurt and to modify if needed.

WARM-O-RAMA:

Imperial Walker x 10 in cadence (I still can not get this exercise in the right cadence- I will Keep trying)

Daisy Pickers x10 in cadence

Mountain Man Poopers x 10

Chinooks x 10 (switch at 5) in cadence

THA-THANG:

Before ascending the hill and hitting the field we partnered up by weight. Heavy and lightest.  Here were the partners: 1) Beauty Shop and Chef 2) Evan Almighty and Prince Ali 3) Lipton and Vengeance 4) Snookie and Millennial 5) Paper Trail by himself

Brick by Brick Shuttlerun (BBBS)

Brick by Brick Shuttle Run  Pax one lines up at one flag then Pax two lines up 15 yds away at the other flag. Both CMU’s are at Pax 2 flag. First PAX from Group 1 does the shuttle run by picking up a brick at the other groups line, returns brick to his line, then retrieves the second brick, then returns brick to his starting spot. to preform the exercise using the CMU, while partner is running PAX 2 is doing the prescribed exercise.  Once partner 1 finishes CMU exercise partner 2 begins shuttle run and does CMU work and partner 1 is doing prescribed exercise: 

R1: 15 Blockees,    then falls in line Plank

R2: 15 BBs with coupon, falls in line Leg Hold 6 inches

R3: 15 Cusak Squats, fall in line Squat (Hands touch ground)

R4: 15 Derkins, fall in line Boxcutters

R5: 15 Tricep extension, fall in line SSH

R6: 15 Bench Press, fall in line Alphabet

Flag Tag: PAX were given flag football belts with two flags on them.  Had to stay within about a 15yd x  15yd square. Working with your partner you tried to pull the flag from everyone else.  If you got your first flag pulled you went outside box and did the 25 reps of designated exercise. If you got 2nd flag pulled you went outside box and did 50 of prescribed exercise and you were out for that round.  We finished Squats and LBC’s.

25 Squats 50 Squats

25 LBC 50 LBC

25 Line Jumps 50 Line Jumps

Bodies Hit the Floor

This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

MARY:
She arrived during The Thang and then left.

COUNT-OFF & NAME-O-RAMA:
No FNG’s Paper Trail (Q), Chef, Lipton, Beauty Shop, Snookie, Vengeance, Prince Ali, Evan Almighty, Millennial

CIRCLE OF TRUST/BOM:
I say that Christ is number one in my life, but as I prepared for this Q I spent a lot of time thinking about which exercises worked and how much time it might take.  Do I go on the grass, stay on the parking lot and then maybe 5 minutes thinking of COT.  Why would I want to spend more time with Christ? Because then I will respond more and more like Him. If someone is hurting, I may have better comfort to offer. I can celebrate their victories and not be jealous.  We will put time and money into what is most important and I want Christ to be most important.

MOLESKIN:
Today was a fun workout.  I liked the partner deal.  I can’t remember who won each round but it wasn’t the same two every time.  Flag Tag is something I had used with PE classes and Football teams. I forgot how tiring it can be and how fun it is. Healthy competition is good and I will tell you that some of our Big Berm brothers are quick.  The Bodies Hit the floor routine is a pretty good ending.

Rain ended at the Berm and weather felt good.  Actually didn’t get as wet as I had during some of the hotter work out days.  Hopefully the other PAX enjoyed it and got better.

ANNOUNCEMENTS:
Beauty Shop announced it was his 31 birthday today!! He asked who wanted to celebrate his day with 31 burpees. All 9 stayed and did them!!!

This Saturday at New Hope is the picnic table building workout.  Still taking donations

Beauty Shop is working with a non profit art group (Sorry I can’t remember the name) It is on mumble chatter. If you would like to purchase art or support the program see him or his post.

IPC at the Berm tomorrow morning. Chef is leading

QIC:
Paper Trail
Workout Date:
09-24-2020