September 14, 2020

Threshold

THE SCENE:
Cloudy, 74, Humid

F3 WELCOME & DISCLAIMER

Welcomed larger group than normal at Arcadia, including an FNG. Everyone was disclaimed and encouraged to avoid injury with modifications.  All quickly discovered that I was not a professional as it took 2 exercises to get my cadence count correct. I might should have been at Q school with HOBO.

WARM-O-RAMA:

Side Straddle Hop x 20

Imperial Walker x 15

Daisy Picker x 10

Abe Vigoda x 10

60-second Stretch on Your Own

THA-THANG:

AEROBIC: 1.7 mile Mosey

(Goal for this part was to work up a good sweat, elevate heart rate, and feel like you had accomplished something and ready to be done)

Stop 1- 12 burpees (offered modification at each stop with half burpees (burpee without push-up at the bottom; couldn’t find an official name in the exicon))

Stop 2-12 burpees

Stop 3 -12 burpees

Stop 4- 12 burpees

Stop 5- 12 burpees

As leaders reach StartX, everyone circles back to pick up six; all finish together

ANAEROBIC: 4 Corners (immediately began with no rest except 15 seconds to explain the plan)

(Goal for this part was not to slow down when tired, but to push and go harder when tired)

10- hand release merkins

20- big boy sit-ups

30- squats

40- mountain climbers (one is one)

1×100 meter run (not a sprint but hard enough that you can’t carry on a conversation)

Rinse and repeat-3 rounds

MARY:
30 second rest

15 LBC’s

20 Heel taps

COUNT-OFF & NAME-O-RAMA:
12, Captain Obvious, Skinner, Innuendo, Barney, Hot-n-Ready , Tag-a-Long, Landline, Finkle, Rocket launcher, Hoya, Black Diamond, Mayhem (FNG)

CIRCLE OF TRUST/BOM:

Lacey Kadey is a Tik-Tok influencer.  She began a Venmo Challenge to get followers to donate .50 or a $1 so she could outrageously tip servers at restaurants.  Her challenge went viral, and she posts videos every week of her giving away $1000 tips to random people in need or simply serving tables.  We need more of that, people who are making a difference and showing kindness instead of creating division and pointing fingers.   We need to be men who show kindness, encouragement, and grace to anyone we come around today, even if they don’t deserve it.

MOLESKIN:

ANNOUNCEMENTS:
None were shared.

QIC:
Black Diamond
Workout Date:
09-14-2020