July 8, 2020

Shred Workout via White Board – 07/08/2020

THE SCENE: Typical Mid-South July. Maybe 73 degrees. Probably 98% humidity. No wind.

F3 WELCOME & DISCLAIMER: I remembered to do it. Gave the introduction. Encouraged people to substitute alternate (easier) exercises as needed.

WARM-O-RAMA: Pretty standard fare, included some Army warm-up calisthenics.

20x SSH IC
10x Bend and Reach IC (demonstrated)
10x Hill Billies IC
5x Daisy Pickers IC

THE THANG: Mosey from the start point up to the field where my white board was ready. Provided instructions and limited demonstrations on the exercises

45 sec. Commandos
20x Burpees
25 x Side Plank Up’n’Downs on each side – total of 50x reps – dubbed the “Gay Whale” by the pax
25x Explosive ‘Mercans
45 sec. Mountain Climbers
45 sec. Flutter Kicks
Max Hold Boat Hold

Mosey as a recovery.

45 sec. Commandos
15x Burpees
20 x Side Plank Up’n’Downs on each side – total of 50x reps – dubbed the “Gay Whale” by the pax
20x Explosive ‘Mercans
45 sec. Mountain Climbers
45 sec. Flutter Kicks
Max Hold Boat Hold

Mosey as a recovery.

30 sec. Commandos
10x Burpees
15 x Side Plank Up’n’Downs on each side – total of 50x reps – dubbed the “Gay Whale” by the pax
15x Explosive ‘Mercans
30 sec. Mountain Climbers
30 sec. Flutter Kicks
Max Hold Boat Hold

Mosey back to the Start Point.

MARY: About 3 minutes. Let the pax decide

20x Alternating Heel Taps IC
10x Freddie Mercury IC
15x LBC IC

COUNT-OFF & NAME-O-RAMA: 10PAX; no FNG

CIRCLE OF TRUST/BOM:

The purpose of the workout mixing time and reps allows the pax to stay together and not allow stronger pax to figuratively leave other pax behind on reps, etc. Focus on each and every rep, and if you are strong, excel in the timed phases of the workout. There is no issue with having to substitute down an exercise; just keep pushing yourself. This was a tough workout.

I shared my thoughts on America. No, it isn’t “Love it, or leave it.” Point is, that America is not perfect, just like we, as men, are not perfect. Sure, we need to make improvements and atone for the past, but this is a good place. Truth is that if you want to have an impact on our country, raise good kids and influence them and those around you to make changes for the betterment of our country. Personally, having fought under the flag of our Nation, our Country is very near and dear to me, even when it has been in the wrong.

MOLESKIN: Stream of consciousness follows:

  • Weather is hot and humid. We need to take necessary precautions to stay safe. I was glad that I had my 5 gal. water jug available to the pax so that they could hydrate as needed in the workout. That seemed to help everyone.
  • Playlist – I watched Dazed and Confused the other night and made a playlist in homage to that great early ’90’s film.
  • I totally forgot that I was on Q today until late yesterday morning.
  • I didn’t prep all of my stuff last night and left the house without my speaker, which was on the charger. As a result, I substituted the stereo in my Jeep, which was okay.
  • Problem is with substituting for my Jeep, I had to plug my phone in to run the tunes.
  • Apple Watches are great, but you can’t set timers for 30 sec or 45 sec, which was problematic.
  • I solicited feedback from the pax, particularly Captain O and Nature Boy seemed to like the structure of the workout and the use of mixing time and rep quantity.
  • Although he didn’t workout with us, it was good to see O+ when he Starsky’d during PLC.
  • Prayer Requests:
    • Kenny G’s step-mom’s mother is near death, so prayers for peace and comfort to her and their family
    • Captain O told us during PLC that he has a job interview today. Prayers for God’s hand upon him and His guidance.

ANNOUNCEMENTS: N/A.

QIC:
Hobby Lobby
Workout Date:
07-08-2020