Cones, Cinders, and Sandbags

Preamble:

YHC made sure to get to the AO early to set up stations and lay out some cones, cinders, and sandbags to accommodate the potential 20 plus PAX that would soon be arriving for a Tuesday Norseman BD.

Oh wait…it’s Tuesday of Spring Break.

7 HCs the night before on YHC’s Slack preblast post and 7 PAX the morning of.
Disappointment for those Spring Break attendance numbers, but gotta love the HC follow through.

0530 comes and one last look out taken for any more PAX. Decide that we’ll only need 2 of Ha-Ha’s girlfriends.

0531 TMI is coming in hot, 0532 deliver the F3 disclaimer, have 2 volunteers grab the girlfriends and we’re off.

Mosey to the Warm-o-Rama spot between the bleachers next to Turf Field 1.

Warm-O-Rama:

As we moseyed down the hill, lots of positive mumble chatter about YHC’s set up of cones and red lights. Much appreciated.

Warm-o-Rama kicked off with a low aircraft flyover. Loud, but just above the low cloud cover. Did YHC arrange that too…who knows….

Led the PAX in-cadence through:

SSH’s – 20
Weed Pickers – 10
Hillbillies – 10
Merkins – 10
Big Arm Circles – OYO

The Thang:

Overall workout flow / instructions, exercise demonstrations, and safety guidance given.

PAX were split up into 3 small groups, the music was started, and we were off.

Everyone performed the Pre-Exhaust station as a group then split into their assigned groups to
start the remaining 4 station rotation: Group 1 = start at Station 1, Group 2 = start at Station 2, etc.

The goal was to complete the Pre-Exhaust station and all 4 remaining stations within the remaining time.

After each station, apart from the Pre-Exhaust, PAX were expected to Run 1 Lap.
1 Lap = 2 circles around lighted cones in the Turf Field 1 North end zone.

PRE-EXHAUST STATION: Row Station

20 x INVERTED ROWS on bleacher back bar  –OR–  UPRIGHT ROWS with a girlfriend

30 x MERKINS (Mercans)

40  x AIR SQUATS

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STATION #1:  Cinder Station

10 x THRUSTERS with CINDER
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then OVERHEAD CARRY cinder to the next/middle cone down the hill
 **ON WAY DOWN – STOP AND PERFORM**
10 x MERKINS on the cinder
then OVERHEAD CARRY cinder to the next cone at the bottom of the hill
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20 x JUMP SQUATS without cinder
then OVERHEAD CARRY cinder back to the middle cone up the hill
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10 x MERKINS on the cinder
then OVERHEAD CARRY cinder back up the hill and drop cinder at starting cone #1
 —————————————–
RUN 1 LAP

STATION #2: Sandbag Station

20 x INCLINE MERKINS on the curb
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20 x BENT OVER ROWNS with 35-40 lb sandbag
then CARRY sandbag to the next cone down the hill
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10 x SQUATS with 35-40 lb sandbag
then CARRY sandbag back up the hill and drop at starting cone #2
—————————————–
RUN 1 LAP

STATION #3: Bench Station

10 x BURPEES
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20 x BENCH STEP UPS with 35-40 lb sandbag
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30 x INCLINE MERKINS on bench
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40 x BENCH DIPS
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RUN 1 LAP

STATION #4: Lunge and Bear Crawl Station 

Start at the “south” end zone goal line and perform WALKING LUNGES to the 20 yard line
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@ 20 YARD LINE:  20 x WIDE MERKINS
then perform WALKING LUNGES to the 40 yard line
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@ 40 YARD LINE: 40 x BIG BOY SITUPS
then perform WALKING LUNGES to the opposite 40 yard line
—————————————-
@ “north” 40 YARD LINE: 40 x AMERICAN HAMMERS (alpha count)
then perform WALKING LUNGES to the “north”/closest 20 yard line
—————————————-
@ “north” 20 YARD LINE: 20 x KNERKINS (knuckle merkins)
then BEAR CRAWL back to the opposite “south”/farthest 20 yard line
———————————————————–
RUN 1 LAP

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If all 4 stations have been completed, PAX continue the rotation through the stations in numerical order until time is called.

YHC called time at 0612 with all PAX completing at least one round of all 4 stations.
GF’s were gathered, sandbags + cinders were consolidated, and the group ran back up the hill to the Pavilion for the COT.

Thanks to all the PAX for helping to gather up/load all the lights, cones, and gear after the BD.

COT:

Announcements:

Cross Ruck this FRIDAY, 4/7/2023 from 0500-0700 starting at Alpharetta First United Methodist Church.

Prayers:

Thanks given for the opportunity to come together in fitness and fellowship.
Prayers for safe travels and a safe return home for all PAX, community members, friends, and family on Spring Break.
Prayers for help as men to keep our positive efforts consistent so that we can continue to get right, live right, lead right, and leave right.
Prayers of comfort and strength for muTTon’s extended family suffering the loss of a family member.
Prayers of healing and strength for Plumb Bob’s family member suffering from acute health issues.

Naked-Man Moleskin:

As always, it was an honor to lead my second Q in F3 today.
Reducing my reliance on technology from my VQ helped things go smoother.
Yet, always remember to fully charge your Bluetooth speaker battery the night before..dang it.

I’ve been away from the AO a bit recently nursing some injuries and it’s great to be back out in the gloom. I appreciate all of you and your support. It really hits home how much I miss this group when I’m away for a BD or two.

I’m still finding my way in F3 and doing my best to strike a healthy balance between family, work, and FOMO. F3 has really contributed to my life in the last 6-7 months and I’m grateful to you all. It hasn’t been easy, but it has been worth it.

Looking forward to the next opportunity to lead and grow. Thank you.