On Sunday, I happened to be checking the Chatham Q sheets to see who was going to be leading at the various AOs this week and, lo and behold, found my own name on the Q sheet for #thejag today. Fair enough, I’ve always got bad ideas for a Q.
Warm Up
Mosey lap
Another lap split into thirds, first third high knees, second third butt kickers, final third Bernie Sanders
Slow Squats x10 IC
Arm Circles, Forward x10 IC, Reverse x10 IC
Eskimo Merkins, starting at 1 count, working up to 5 count
The Thang
Thang 1: 12 minute circuit moving between 6 different exercises (twice through each exercise). Each exercise was performed for 40 seconds with 20 seconds break to switch to the next station. This idea was inspired by the standard heavy metal EC often conducted at #paradise which uses a similar pattern. The 6 exercises were:
- Medicine ball merkins. Perform merkins with 1 hand on medicine ball, alternating hand under the medicine ball every 2 merkins
- Goblet squats holding large medicine ball
- Homer to Marge (glute bridge)
- 25 lb dumbbell curls to shoulder presses
- Bus drivers with a paver brick for each hand
- Heels to heaven
Thang 2: Mosey behind the school and partner up for some wheelbarrows. Continue the mosey to the side of the school for a couple rounds each of BTTW and People’s Chair. Mosey to picnic tables for step ups and dips, starting with 20 IC each, then 15 IC each, then 10 IC each, then 5 IC each. Mosey around to the back of the school again for some more wheelbarrows. Finally, mosey around to the front of the school for some Mary.
Mary
Frozen V-sits ups, 5ct, 10ct, and 15 ct
Firecrackers, like donkey kicks but legs don’t go up as high. This inadvertently brought back nightmares to Nitro, who was just coming back from a metatarsal injury suffered doing some donkey kicks. He wisely opted for an alternative exercise.
Announcements
Several events going on this week conceived of by Bunyan and Griswold supporting Veterans Expeditions. See slack for more info.
COT/BOM
I’ve been thinking more about the 3 Fs and how we incorporate those into our lives. Recognizing our first F was easy this morning, it was a beautiful, crisp, clear morning to be out. Thinking about our second F, I was reminded of the fantastic time we had last weekend at the Chatham F3 cookout in Briar Chapel. For third F, I was reminded of the first verse of our reading at church last Sunday. I’m not often one to bring up bible verses in COT, but I found this one to be poignant. Colossians 3:12, “Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.” That really stuck with me as it reminds us both that we have been richly blessed in our lives and we should remember to be humble and not arrogant. Until next time, aye!