13 Pax showed up for the ME, with 2 Pax enjoying a 5k EC run beforehand.

It has been a long time coming for me to finally take the lead and Q a workout (1.5 years). Shake-it has been hounding me to step up, and of course I pick a date when he is Q-ing at a different location. Needless to say I have had a lot of time to think about what type of workout I would like to lead, and with so many great examples from the multitude of workouts I have been blessed to be a part of, it was actually kind of difficult to pick exactly what I wanted to do. Ultimately it came down to two options, if you want to know what the other option was, you will just need to show up to my next Q (TBD). I took a page from a short workout I did once in track in high school that my coach gave us on a indoor practice day. Walking away from the workout, I just remember thinking how long exercising for one minute can be.

Warm-up

SSH, Willy Mays Hayes, Arm circles, Hand Release Merkins

The Thang

Each exercise was done for 3 sets, for as many as you could do in the time allotted. First set is for 1 minute, second set for 30 seconds, and third set for 15 seconds.

First we jogged to the front of the school to perform the dips, the rest of the exercises took place in the back on the track.

• Dips
• Merkins
• WW2s
• Squats
• Full Body LBCs (crunch then straighten entire body, then crunch again)
• Jump Lunges

Between most sets we took a lap around the track for recovery, but we also did 5 burpee recoveries between squats, and superman between jump lunges.

We then did a mini Jacobs Ladder (5-1) with dips on one side of the track and pull-ups on the other, making a full loop around the track for each cycle.

Moseyed back to the parking lot for 20 Russian Hammers for Mary.

Upon reaching the parking lot, Pedialyte mentioned we had run 2 miles in total.

COT

Prayers for Boucher’s friend (Julia?) who has a fairly rare ocular melanoma.

I am truly grateful for F3 and early mornings to workout and better myself with a great group of men. Before F3 I had always struggled to consistently workout and always found some good excuses to put it off a little longer. You would think 5:30am start times would be a great excuse as well, but the camaraderie, fellowship, and challenge of completing an unknown 45 minutes of  exercise has made it worth it. And of course it’s always good to be able to flex in the mirror again because you just destroyed your arms in a workout.