Without a tres

Preamble:

1. This mornings BD reminded me of an old dad joke.

A Mexican magician tells the audience he will disappear on the count of three. Uno, dos… poof. He disappeared without a tres.

And just like that joke we were without a tres, just me and SirMixalot showed up.

PreRuck was good, but short, I was running behind due to the fact, I had to go back and get my ruck.

Warm-O-Rama:

A quick and slightly longer run was done getting us to the parking lot in front of the pavilion.

SSH
Willie Mays Hayes
Wind mill
Copperhead squats
Done

The Thang:

The plan was to keep it simple and hit core, legs and arms
We moseyed to the stairs
Core
20 LBC   at the bottom
5 Banthas(1BBSU & 4 Crunchy Frogs) at the midpoint of stairs
20 LBC   at the top
10 SSHs on the way down at the midpoint of stairs
20 V-Ups  at the bottom
5 Banthas at the midpoint of stairs
20 V-Ups   at the top
10 SSHs on the way down at the midpoint of stairs
20 Mountain Climbers(Alpha)   at the bottom
5 Banthas at the midpoint of stairs
20 Mountain Climbers(Alpha)  at the top
10 SSHs on the way down at the midpoint of stairs

Legs
15 Jump squats   at the bottom
5 Bonnie Blairs at the midpoint of stairs
15 Jump squats at the top
10 SSHs on the way down at the midpoint of stairs
15 Lunges(Alpha)   at the bottom
5 Bonnie Blairs at the midpoint of stairs
15 Lunges(Alpha) at the top
10 SSHs on the way down at the midpoint of stairs
15 Reverse Lunges(Alpha)   at the bottom
5 Bonnie Blairs at the midpoint of stairs
15 Reverse Lunges(Alpha) at the top
At this point I realized that I should have added in a run between muscle groups so I had us do a loop outside the park and back to the bottom of the stairs

Arms
10 Ranger Merkins bottom
5 Burpees at the midpoint of stairs – you know there had to be some burpees, it is an SK BD, lol.
10 Ranger Merkins at the top
10 SSHs on the way down at the midpoint of stairs
10 crucible Merkins bottom
5 Burpees at the midpoint of stairs
10 crucible Merkins at the top
10 SSHs on the way down at the midpoint of stairs
10 Diamond Merkins bottom
5 Burpees at the midpoint of stairs
10 Diamond Merkins at the top
Mosey outside the park and back to the bottom of the Stairs

Time for more
3 LLCoolJs at the bottom
10 SSHs at the mid point of the stairs
3 LLCoolJs at the top
Mosey outside the park and this time go past the steps and circle up near the flag

With time to spare SirMixalot called
Flutter kicks in cadence
And that ended the BD

COT:

Announcements
For the 2nd F family event this Saturday staring at noon at  Main Street Park

Prayers for
SirMixalot and his family
My dad as he deals with memory loss and wisdom on how to handle all the situations tied to that.

Acceleration point
Just a simple encouragement to work on living 3rd – God first, community/family second, you 3rd.

Naked-Man Moleskin:

Both SirMixalot and I had to head out quickly afterwards but there is always time for coffee

Also SirMixalot mentioned a possible new position that a head hunter reached out to him about, so be in pray for that for him.

Although it was just a party of 2, I am so thankful for a chance to share and encourage each other.  So thankful for F3 and the men I have come to know in my almost 3 years as part of F3.

Now let’s get out there and make ourselves and the people around us a bit better by setting examples and sharing what we have been blessed with.