Elf, Alfie, Beano, Sweater Vest, Shake It and YHC hit KB swings, merkins, overhead presses, and goblet squats for extra credit this morning. YHC was shot by the end of it; we tallied at least 100 of each and a few Turkish get-ups at the end.
YHC has battled a calf injury for the month of April, slowing me down quite a bit. The experience has been a reminder to protect the flame.
We all bring our own version of a flame to our relationships, to our workouts, and to each other. We are each responsible for the light it brings to others – it can be uplifting, reassuring, and comforting. It is important that we do not let our flame get snuffed out. It may dim and brighten depending on the day, but if you let it go dark you will only be prone to more error, injury, and confusion. If we all protect our flame, the world will be a brighter place, full of hope, opportunity, and energy. What F3 helps us recognize is that the flame is about helping others. Only when you fully embrace this concept do you realize how much energy you derive from the flame. It is only at this point, when you see the impact your flame can have on others, that you realize how powerful it can be. And finally, it is at this point when it becomes impossible to feel sorry for yourself. Keep taking that first step, keep moving the mass, and keep the flame lit. We will all be better because of it.
What better way to keep the flame going than to dive headlong into a workout at The Big Dance?
WU: Standard variety SSH, WMH, Merkins, Imperial Walker, Calf Stretch.
Pavilion: 1 minute dead hang, followed by 20 slow count Derkins; 45 second dead hang, followed by 15 slow count Derkins; 30 second dead hang, followed by 10 slow count Derkins.
Parking lot: Traveling Burpee to the road, 20 Merkins; sprint back and 20 Burpees. Repeato. Plank and low holds when finished.
Swingset: Bear Crawl to Oak Tree, 25 Tuck Jumps, and then back, followed by 25 Swerkins. Burpees and Squats until all finished.
Playground: 20 slow count Erkins. 20 Squat jumps. Partner up. Switch through these:
- 1 minute AMRAP Box Jumps.
- 1 minute AMRAP Tuck Jumps.
- 1 minute AMRAP Wide-Grip Merkins
- 1 minute AMRAP Dips
Mary:
- 30 Flutter Kicks
- 30 Heels-to-Heaven
- 30 Russian Hammer
- 1 minute Superman
CoT:
- Prayers to Porterhouse”s wife, Mary, who is pregnant and dealing with some sickness.
- Holler” out to all the men running the Tarheel 10-miler this weekend. Come support if you aren”t running!