The rain stopped just in time for today’s BD and the starting temperature of 45F was the perfect way to kick off the weekend!
26 PAX were at the flag at 5:30 and we moseyed for ~1/2 mile to the community center parking lot for the Disclaimer and Warm-up
Warm-up
- 10 Wind Mills
- 10 Weed Pickers
- 10 Imperial Walkers
- 15 SSH
The Thangs
Thang 1
To celebrate the success of last weekend’s Beer Mile run, we started our beat down this morning with its 1stF cousin, the Burpee Mile. Starting in the NW corner of the pond, the PAX performed 12 Burpees, ran clockwise around the perimeter of the pond (1/4 mile) and then rinsed and repeated 3 more times for a total of 48 burpees and a 1-mile up-tempo mosey.
Most that finished early did a few rounds of mary and then ran around the pond counter-clockwise to pick up the 6. Aflac and Squeegee did a bonus backward-mosey lap.
The PAX moseyed to the football field parking lot to pick up a coupon for the next 20 minutes of Friday fun.
Thang 2
The next exercise was the Four Corners Escalator with ab escalators at the center of the field added on. As the exercises escalated 10, 20, 30, 40 at each corner, each PAX ran to the center of the field for the ab pain-station escalator between each corner. They would then return to the last corner to pick up a coupon of their liking (or not) and run to the next corner. The PAX progressed from corner 1 to center ab station, back to corner 1 to pick up a coupon then to corner 2, center ab station, back to corner 2 to pick up a coupon, then to corner 3, etc through center 4 and then back to corner 1 to complete the round. The exercises were as follows:
Corner 1: 10 Coupon Merkins
Center 1: 10 Big Boy Sit Ups
Corner 2: 10 Coupon Merkins, 20 Skull Crushers
Center 2: 10 Big Boy Sit Ups, 20 American Hammers
Corner 3: 10 Coupon Merkins, 20 Skull Crushers, 30 Overhead Presses
Center 3: 10 Big Boy Sit Ups, 20 American Hammers, 30 LBCs
Corner 4: 10 Coupon Merkins, 20 Skull Crushers, 30 Overhead Presses, 40 arm curls
Center 4: 10 Big Boy Sit Ups, 20 American Hammers, 30 LBCs, 40 Plank Jacks
It looked something like this:
Time was tight so we unfortunately weren’t able to work our way back down the escalator. Those that were finished did a round of mary – with coupon – and then coupons were returned and the PAX moseyed back to the flag.
The morning’s beatdown was finished off with 1 minute of mary and pure joy over the Justin Bieber top-hits playlist that kept the PAX motivated and going strong in the gloom!
COT
Announcements
- Coffeteria at CLC for those that can make it
- The Hogwallow Q for tomorrow’s run is still open if anyone wants it. Sprocket offered to host the run at Gold Branch if a location change could be accommodated.
- Prayer requests for Sprocket’s sister, and for a speedy recovery for Clyde and Sparky.
Closing remarks
Thanks to our F3 brothers and all the Wreck PAX for keeping us all accountable to be better fathers, husbands, friends and stronger men and leaders in our community.
Bieber Out..