SprintFest and AMRAP at the Berm
THE SCENE: 77 and pretty stinkin dark and dry. 82% Humidity.
F3 WELCOME & DISCLAIMER: Done and Done….Twice actually.
WARM-O-RAMA:
- Side Straddle Hop x 20 in cadence.
- Imperial Walkers x 20 in cadence.
- Daisy Pickers x 18ish in cadence as QIC was a little off his game early.
- Arm Circles x 10 Forward, Arm Circles x 10 Reverse.
- Stretch what ails you. As a new FNG approached PAX, QIC went over the disclaimer again.
THA-THANG:
- SprintFest
- In an attempt to increase our natural HGH (in hopes of hitting like Barry Bonds one day), we did a short Mosey to the field where PAX lined up to perform 70 yard wind sprints x 8.
- Our first sprint was at 50% effort, second at 60%, third at 70%, fourth at 80%, the rest were performed at maximum effort. All PAX were spent at this point, but no Merlot was splashed in plain sight.
- AMRAP
- PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building. The QIC decided it only made sense to begin by punishing our smoked legs with the following:
- Prisoner Squats x 1 minute, then Mosey.
- Alternating Lunges x 1 minute, then Mosey.
- Friggin’ Catalina Wine Mixers x 1 minute, then Mosey.
- Carolina Dry Docks x 1 minute, then Mosey.
- Shoulder Taps x 1 minute, then Mosey.
- Merkins x 1 minute, then QIC decided to call an audible and follow up with American Hammers x 29 seconds. American Hammers were interrupted by divine intervention as a rogue gust of wind blew down our Shovel Flag. At this point, both Rabbit and Lil Nicky kindly reminded us to perform penalty burpees. These were not served with a side of ice cream, and burned terribly. American Hammers were then resumed by PAX until final 31 seconds were completed.
- PAX then did a jello-legged Mosey to the Parking Lot where we performed one minute of each exercise AMRAP followed by a Mosey around the building. The QIC decided it only made sense to begin by punishing our smoked legs with the following:
MARY:
- Freddie Mercury’s x 1 minute.
- ABC’s in cadence.
- Partner Leg Throw-downs x 20.
15 PAX posted (1 FNG – Flat Tire) – Geppetto, Reznor, Veggie Tales, Ups, Rapunzel, Tomb Raider, Beaker, Boucher, Rabbit, Speaker, Sno-Cone, Popeye, Lil’ Nicky, Flat Tire, Dr. Scholls
CIRCLE OF TRUST/BOM:
We called out the “fruits of the spirit:” love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. All of us should examine our weaknesses in these areas and be more aware and more prayerful for strength in our shortcomings. Rely on God, rely on each other, don’t be short-sighted in our decisions, stretch better before sprints.
MOLESKIN:
Today the PAX was a great group – new guys, veterans, and everything in between. QIC was excited to work out with a few guys he doesn’t see as often. The Berm is improving in our mumblechatter, which always makes for a good time. Rogue winds can happen anytime at the Bermuda Triangle, so plant your shovel flag somewhere near the Earth’s mantle.
ANNOUNCEMENTS:
GrowRuck, Prayers for brothers in the struggle…
