We began with the usual greeting/disclaimer and were enjoying the balmy weather, as layers of clothing were shed during the warmup.
Warmup:
SSH x24
Imperial Walker x24
Manfort-goodmornings – x5
Frankensteins x24
M. Phelps x24
Grab the 70lb sandbag, the white board and ricky-bobby to the wall adjacent to the playground
ME:
PAX lined up in front of the wall to get the details. One PAX would carry the sandbag around the lower lot as a timer, while the rest rotated through leading 24 different exercises in order. PAX would complete 'As many reps as possible' before the timer returned. Sometimes we nailed it at 24 reps, but most were in the 20-30 rep range. One PAX was disheartened he had to be the timer during alternating toe taps, another elated he was the timer during the burpees. We completed all 24 iterations just in time, packed up the sandbag & whiteboard to ricky-bobby back to startex. YHC had planned a ring of fire with the remaining 2 minutes, but we had already done 5 different styles of merkin.
The exercises in order;
Air squats
Merkins
Big Boy Situps
Dips
Forward lunge
Diamond merkins
All-American Hammer
Calf raise
Burpee
Wide grip merkin
Lateral lunge
Plank hold
Alternating toe-taps
Side-to-side line jumps
Hand release merkin
Front-to-rear line jumps
Turkish Get-up
Donkey kicks
Alternating shoulder taps (from plank)
Homer-to-Marge
Apollo Ohno's
Ranger merkin
Reverse Lunge
Hello Dolly
Prayers/announcements:
The Wolf, this Saturday 7am in Hillsborough, EC options at 6 and 6:30
Baby Billy as he goes for his job interview
Q-sheets in SoDu need your love. Need some HIM's to step up and take those remaining slots. Get your VQ done! Many site-q's and resident HIM's available to help CO-Q your first workout.
COT: We have many dates we celebrate in life. Unfortunately as we age, we can mark the calendar with the dates we've lost friends & loved ones. Jan 24th is one of those days for YHC. 2 years ago today a great man, father, husband, and leader of his community was taken from us when a young man could no longer face the hardships of life, and chose a permanent solution to his temporary problems. If you see someone struggling, reach out and let them know there is light ahead. If you or someone you know is facing a mental crisis, there are resources. Dial 988 or 911 and get help. This was a recent topic on the F3 podcast "Stuff Worth Trying" It really hit home yesterday as I listened on my ride home from work.
https://youtu.be/57ZAwkekRLY?si=NiFVDcW_Rh05YZVO
https://naminc.org/
https://stopsoldiersuicide.org/