15 PAX in Attendance : Netflix (aka Not Hulu), Inspector Gadget, ShowMe, Creeper, Barney Fivel, Nimbus 1500, Sterno, Tebow, Stats, Ragdoll, Staples (On the Return), Scrooge, Altidore, 3rd Degree, and YHC Kermit on Q.
Pre-party…. @ The Bridge (Bridge Bear Crawl)
Host – 3rd Degree
Attendees – Stats & Altidore w/ his Virgin P2P Bear Crawl on the Bridge
Tunes-
Had to bring out a little NTB, Lecrae, UK Dub, GvanF, Judah and the Lion, and a few other guest appearances to get us through the CORE focused workout.
5:30a.m. starts with a quick intro and the fine print details.
WarmUps :
Good Mornings OYO
SSH’s IC 15x
BAC’s IC 20x (Makin’em Big @ 10’s)
Few more Good Mornin’s to get them obliques stretched & add a few Willie Mays and then off on a mosey.
Q noticed a lonely fence and decided that it needed some attention. Pax lined up and gave 20x IC Toes to Fence
After a quick thank you, mosey was ended in the Mill parking lot where Q handed down the paperwork for the mornings first THANG:
Specs:
Partner needed.
20 yards out 20 yards back MoT.
Transitional Exercise = (Spread Um’s = Both PAX on their backs feet first. Pax 1 raises legs 12″ -18 “off ground and spreads feet appx 18″- 24”. PAX 2 then forms a figure 8 or infinity symbol up, over, through, and around PAX 1 feet)
Transitional Exercise = 2 Rotations
Part I – (Duration = Time for each PAX to Bear Crawl 40yds Total)
Exercise – High Plank
Mot – Bear Crawl
Part II – To Quota
Exercise – 50x WWI
MoT – Bear Crawl
Part III – To Quota
Exercise – 100x Baby Crunches
MoT – Crawl Bear
Part IV- To Quota
Exercise – 150x Sky Kicks
MoT – Duck Walk
After a thorough beating on the obliques Q then decides to take the crew to ….
Thang 2….
Whilst meandering on the track Q decides that a round of Flutter Kicks was in order.
PAX line up facing the woods and hit their 6’s to perform 20x Flutter Kicks IC
Mosey continues….
Mosey stops…..
Q calls all PAX to hit all 4’s and request some Bird Dogs
Bird Dogs (30 Second Hold Left & 30 Second Hold Right)
While on all 4’s PAX execute Pike position and received orders for 25x Carolina Dry Docks
Loving the way we were feeling the mosey continued.
Turning corner 3 on the track “The Bridge” looked sad, it needed company, we were bored, we obliged.
In honor of 3rd Degree PAX were called upon for a bridge crossin’…
All PAX pushed hard, very hard…, I know this was very difficult for the end of the workout but everyone gave AYG. Bravo HIM’s
Lastly we hit the 4th corner and proceeded to the start point. To be sure that everyone had a chance to burn shoulders and core Q decides to end in Planks.
High Plank Shoulder Touch – Left and Right 20 Second Hold
High Plank Leg Lift – Right and Left 20 Second Hold
CoT/Numbers/Names
9th Man – Ragdoll (Use to hate running, started F3 10 months ago, ran a half marathon last year, has kids, has a wife, from Minnesota, frikkin great dude!!! Keep pushing brother
Post-Party: 10,9,10 Burpees
Attendees – 3rd Degree, Nimbus, Barney Fivel, ShowMe, Altidore, & Sats
Other News-
- 3rd F opportunity: Rumor has it Numb Tucks is doing a fireside 3rd F. Details coming.
- Always prayerful for our brother Soccer Mom
- Praise for Kermit’s middle 2.0 on Baptism this weekend.
- I think im missing one…
Again bravo to the hole squad. We have a very strong team and it is encouraging to see each PAX gaining strength and enduring more. Altidore again showing us perseverance, Sterno always going beast mode, Stats steady on Pre & Post Party, and folks like Nimbus that keep pushing me harder. I love being a part of this group and am very grateful for each of you.
-Kermit