The Medley

THE SCENE:
49 and clear.  I realized when I left the house the Nissan was on empty and made my way to the closest gas station for a few gallons of petrol.  I still arrived at the workout first (weird)…(other than the 2 pre-ruckers)

F3 WELCOME & DISCLAIMER

Done a couple of times

The pre-ruckers lost track of time and entered the warm-o-rama a tad bit late.

WARM-O-RAMA:

• Monkey humpers x 10 IC
• SSH x 10 IC
• SSH Radio Silent (x 6 IC and the rest up to 20 in silence – end together or there is a penalty).  We ended together so no penalty was enforced
• Squats x 15 IC
• Batwings x 10 IC
• Motivators starting at 6 IC
• Moroccan Nightclubs x 30 IC

THA-THANG:

Grab a fence rail and do the following:

• Dips x 20 OYO
• Derkins x 20 OYO
• Irkins x 20 OYO

Follow me!

We headed down the long path toward Johnson Road making 4 stops:

Stop 1:

Merkins x 1o IC

Stop 2:

• Merkins x 10 IC
• Squats x 20 IC

Stop 4:

• Merkins x 10 IC
• Squats x 20 IC
• Alternating Shoulder Taps x 30 OYO (2 is 1)
• BBSU x 40 OYO

• Bear Crawl to tree on the left hand side
• Crabwalk to the next light pole
• Hold plank until all in

Mosey back to start of Bear Crawl

Rinse and repeat

Mosey back to the flag area

Grab a fence rail and do the following:

• Dips x 20 OYO
• Derkins x 20 OYO
• Irkins x 20 OYO

MARY:

Very well represented during this workout

• Pickle Pounders x 15 IC
• LBCs x 20 IC
• American Hammers x 10 IC
• Heels to Heaven x 10 IC
• Dealers Choice – 100s (Tomb Raider)

COUNT-OFF & NAME-O-RAMA:
7 PAX , 0 FNGs

Hoya, Falsetto, Oneder, Rocket Launcher (AOQ), Tomb Raider, Vengeance, Rabbit (QIC)

CIRCLE OF TRUST/BOM:
A great book to read is The 5 Love Languages by Gary Chapman.

The five love languages are five different ways of expressing and receiving love: W

• Words of affirmation
• Quality time
• Receiving gifts
• Acts of service
• Physical touch

I challenged the PAX to study their Ms and really understand them so they can strengthen their marriages and families.  The 5 love languages also apply to your children.

Read more here about each of the 5 love languages:  https://www.mindbodygreen.com/articles/the-5-love-languages-explained

MOLESKIN:

• I didn’t use as much of the park as I intended to; however, I have many plans to change that next time I Q at Six Wicket.
• Counting exercises in cadence takes longer than OYO; however, it keeps everyone on the same page and together which I like.
• Hoya had just completed the Swampstomper this weekend which sounds horrible – T-CLAPS to him for coming out this morning – He was the recipient of the ROVER.
• Thanks to Tomb Raider and Vengeance coming out of their way to support my Q.

ANNOUNCEMENTS:

• Prayers for my friend Jeff Sesti’s family as he lost his father and for the Hill family who lost their son (Beauty Shop was mentoring him through MAM).
• Equinox Challenge – ongoing
• VAPE call – this Thursday at 8pm – Check Slack announcements channel for more details