After a long break in writing these- I’m back on the wagon. A very hot and sticky morning didn’t deter 4 PAX (Archive QIC, Captain Crunch, Banks, Tortuga) from working hard enough to smoke yours truly in his attempt to Q. Can the Q call his own 10-count? I did.
Warmup- 7x Motivators, 15x Imperial Walkers, 15x Windmills.
1/2 mile run.
Arrive at soccer field- Millenial: Run to opposite goal post and back (~100 yards)
PAX does AMRAP of called exercise until someone hits 100 reps.
Exercises: 1. SSH 2. Split Jack 3. Merkins 4. LBCs (This is where I smoked myself- red in the face until 30 minutes post workout) 5. Shoulders Taps 6. Flutter Kicks 7. OHCs 8. American Hammers 9. Dolly 10. Burpees (as a group)
Return to Flag- Bear Crawl Ring O’ Fire
6 MOM, COR, NOR
Thanks for a good day of work together- coffee with Captain and Tortuga was awesome. See you in the Gloom.
Three PAX posted for our last Saturday of July. The Q continued to suffer from a lack of originality and recycled some old standby. For spice, we got rid of the awkward ab exercises and doubled down on the running. Definitely had time for some overtime, we’ll see if that exercise makes a comeback or not…
– Motivators x7
– Windmills IC x20
The Runs: (half-mile splits)
– Bolt 45s
– Dan Taylor (1 Squat:4 Lunges – 2:8 – 3:12 …)
– Colonel Trautmans (2 rounds)
– Windshield Wipers ICx20
– Hill of Fire = Bear-down + Bern-up / People’s Chair (partner exercise) (two cycles was plenty)
On your 6:
– James Bonds
– XYs ICx20
– Rosalita Whip ICx20
– Boat / Canoes
Prayers for rest / stamina in the Archive house. Prayers for patience / wisdom in the Crunch house. All fine on the Banks front this week.
The early light of Thursday saw two PAX meet at AO Mastodon, ready for a challenge. The goal: to not be the last guy done with the Super 21. The price of failure: doing 21 reps of whatever the other guy called. Crunch called Absolutions, Archive raised it to Bodybuilders, and we got down to it.
Motivators IC x7 (what else??)
Mosey up the hill for…
The Thang: Superman challenge
Last guy does whatever exercise the first called at the start
It was close but Crunch had to do Bodybuilders! Archive did them too because he preferred it to planking(!?)
Mosey back to the flag
Dolly IC x20
Prayers for rest, patience and endurance for Archive’s family as they weather Baby #2’s first months of sleeping and not sleeping. Prayers for Crunch’s ability to lead his team at work; patience, endurance and wisdom in guiding the children to completion on their potty training. Lifted up Junior and his family with the arrival of baby #3 to their house. Lifted up LightsOut as a member of his family begins chemo. Prayers for the brothers present and at large.
Thought for the day: One has not lived, until one tries to Boat/Canoe immediately after 231 sit-ups.
1 Pax (Archive) toted himself to a very soggy AO for a self administered beatdown.
15x Sun Gods
15x Tin Soldiers
15x Side Leg Raises , Fliporama
15x Front Leg Raises, Fliporama
15x Side Plank, Fliporama
15x Flutter Kicks
Thang 1- Farmers Hill Carry
2 x 25# Weight Plates
3 x to top of the hill. 15x bicep curls at top, 5 x merkins at the bottom.
Never thought my fingers could get this tired….
Thang 2- 1.5 mile run 8 minute pace.
I feel really grateful for the ability and motivation to get up and work out every F3 day. I’ve never made it more than 3 months or so into a commitment to work out- it’ll be 9 months this coming Saturday. I’m in the best shape of my life and I’ve spent time with some inspiring dudes. Here’s to another 9 months. See you all out there.