Monday Motivation

AO: Boneyard

When: 03/21/2022

QIC: Morphine

PAX (6): Dipstick, Feathers, Mater, Morphine, Speedo, Zohan


Research suggests that men who complete ever-changing muscle confusion workouts report feeling much more motivated to exercise than men who completed regimented gym workouts. So why not have a little Monday Motivation


Open up with 2 or 3 minute mosey. Then in 4 count cadence:

SSH x 20

Weed Pickers x 20

Mountain Climbers x 20

The Thang:

Mosey to the circle along Old Alabama Rd. One lap of lunge walks around the circle then in cadence 10 merkins, 20 LBC, 30 SSH. One lap of bear crawls around the circle then in cadence 10 wide arm merkins, 20 Freddy Mercury’s, 30 Bobby Hurley’s.

Mosey to the veteran’s memorial where we did 5 sets of stairs and continued to the gazebo for in-cadence dips x 10, Alpha count step ups x 20, in cadence squats x 30, in-cadence derkins x 10, in-cadence run-stance-switch x 20, in-cadence flutter kicks x 30.

Mosey to the pull-up bars where we completed 3 sets of max pull-ups with air presses while you wait.

Mosey to the parallel bars and arm walk across them.

Mosey to the water feature for in-cadence incline merkins x 10, wall jumps x 20, dips x 30

Mosey back to the flag for 2 minutes of  Wilson (lay on your back, spread your arms wide, look up at the sky, enjoy the silence, slow your breathing, and get your heart rate down,


Dipstick reminded us of the upcoming F3 Alpha Blood Drive with two opportunities to give: this Friday 03/25/22 and again on Friday 04/08/22.  Plenty of Q opportunities are available at The Boneyard! We took a knee and I offered a short prayer in the hopes that we would set forth on this week with the goal of being better men in our daily lives.

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