Intro

After getting to the AO a little earlier than usual, I waited in the parking lot for a couple of minutes (seemed like 10) for the PAX to arrive.  Once I had reconciled myself that I might have to Q a solo workout (and would I do the warmup or just skip it?), Dueling Banjos arrived and my fears of a solo Q were gone.  After a brief equipment delay we were off and running (pun intended).

Warm Up

Mountain Climber (IC x 20)

WMH (IC x 15)

Merkins (SC x 20)

The THANG

Run down BC Pkwy towards the Wall.  Turn left on Granite Mill. Another left on Great Ridge towards Woods Charter.  Right on Woodland Grove Lane (had no idea that was the street name and was initially confused).  Take a right into the Woods Charter playground for a little Murph training. Circuit training commenced (1 pullup, 2 merkins, 3 squats – 2 pullups, 4 merkins, 6 squats – up to 5 pullups and back down the pyramid).  2 pyramids up to 5 and back down total. Thanks to Bright Idea for helping out with the second one.

Head back to the clubhouse via the trail entrance on Old Piedmont and Rock Ledge Dr, Wildwind Dr to BC Pkwy.  Finished with enough time for some Mary.

Mary

Freddy Mercurys (IC x 40)

American Hammers (IC x 20)

Boat Canoe (Bright Idea)

Flutters (Mumbles)

Announcements

• Coco farewell party at He’s Not Here, tomorrow (8/1) at 1800.  I hear there might be a roast?
• New AO #TheMustang kicks off on Friday (8/3) at 0530 at Pollard Middle School in BC.  Come out and support Zook.
• One year anniversary of #therabbit next week.  Come out for a convergence with #thegoat. Grunge will be Qing and will not disappoint.

Name-o-Rama

BOM

For the past 3 months I’ve challenged myself to sign up to Q a workout at least once a month.  I did this initially to force me to get out of my comfort zone, but I later realized that there are additional benefits to Qing workouts.  By putting your name on that Q sheet, you are committing yourself to leading a workout on that day, and you can’t talk yourself out of it, not matter how bad your day was at work or how terrible your night of sleep was. Your F3 brothers are depending on you to show up and lead. I encourage you all to put your name on the Q sheet of your favorite AO. You will be amazed at what it forces you to do, and how much progress you will make as a result, both with yourself and with your F3 brothers.  

As always, thank you for your support and for the opportunity to lead you men this morning.  AYE!