Since our illustrious site Q spared us his favorite exercise earlier in the week, YHC was inspired to not let the week end without some sort of suicide activity. With a board of pain in tow, I made the decision to work out on the left field which would prove painful.
The parking lot filled up quickly as we approached 0530 and, after a short but thorough disclaimer, we were off.
Mosey behind the rec center where we thoroughly scared some deer and then circled up in the parking lot for:
Good mornings oyo
Finkle swings oyo
Over to the rec center wall where we did one of my favorite least-favorite exercises…donkey kicks:
x5 IC then hold feet on the wall until Q says drop
x10 IC then hold feet on the wall a little longer
x15 IC with even longer hold
Let’s just say these suck but I’m determined we’ll get up to 20 some time this year.
Mosey to the left soccer field where the board of pain was conveniently leaning against the soccer goal. YHC calls this one ‘Pick-a-cides’…suicides but the PAX picks the exercise. The PAX were told to pick a number 1-9 and the board was then turned to reveal nine numbered exercises. Find your exercise based on the number (and don’t blame the Q since you picked the number).
Lunges (single count)
From the baseline, run to the first line (top of the goalie box) and do 5 reps. Run back to the baseline and then to the second line and do 10 reps, etc. YHC picked this field because it had more lines than the right side field. As usual, I didn’t account for the fact it meant we were doing 180 reps for each circuit. Gazelles air-chaired for the six.
Rinse and repeat. In this round, take your original number and add three to it. If you picked 7, 8, or 9 then go back around to 1, 2, or 3. This time start with 5 reps at the first line but only add 3 reps for each subsequent line. So this round was ‘only’ 124 reps. Plank for the six.
To take a break from running we circled up on the mid-field circle for some Growing Pains…three progressively harder ab exercises one after the other:
LBCs 4-count IC x30
BBSUs IC x30
Superman x30 seconds
The audible grunting was evidence that this one was a PAX favorite.
Still in the circle, we honored our brother Fire Drill, who travels all the way from Flowery Branch, with some fun called Fire Drill. With feet chopping, one at a time each PAX calls ‘Down’ and we all drop face down, roll left and perform a merkin, roll back to the right and perform another merkin then back upright, feet chopping. With 16 PAX this took a minute or two and by the time we were done, the field was missing about 8 lbs of those tiny black pellets that were tucked away in our hair, armpits, ears, etc.
With a little time left, we returned to the board of pain for round 3 of the pick-a-cides. This time, add three to the last number to find your exercise. Start with 5 reps and add only 1 rep for each line.
We took the long way back to the flag and had time for a little mary including Bo Knows leading us in a supersonic speed set of box cutters.
Prayers for Shiner’s co-workers in India suffering with Covid. Prayers for Speedo’s BIL dealing with serious mental health challenges.
Reminder of F3 Alpha convergence on Saturday beginning at 0630. Check Slack for details including pre-ruck and pre-run options.
Thanks for following my lead today. Working out and hanging out with this group really fills me up in so many ways. I appreciate each of you!