ANNOUNCEMENT: Beginning next week, DuckDuckGoose and QuackQuackHonk will begin meeting from 0530-0615 instead of 0600-0645. This is to accommodate several PAX where the later start was encroaching on mammon. This is also designed to increase our ability to EH. This Thursday is regular schedule.
#DuckDuckGoose posted 6 PAX this morning. Well, we actually started with four. Triple Option gets a 7/8 star for showing up during the first lap around the lake and catching the black snake (see below). As for Screen Door, YHC has heard multiple reasons for being late to the AO (alarm not going off, gut bubbles, string of red lights, etc.); however, Screen Door’s reason this morning just might take the cake. He was zoned into driving (likely bent over in laughter at listening to F3RVA Studio’s podcasts on Sound Cloud) and completely missed the turn into Eagle Harbor. He realized this after the point of no return at the James River Bridge. After driving to the peninsula and back, he joined us. Screen Door, thank you for sharing and providing YHC with a good chuckle.
Now onto the workout. Today’s theme was Pick Up the Six and most of the exercises were stolen (imitation is best form of flattery) from F3 Dallas.
Side straddle hops (SSH) x30 IC (In Cadence)
Don Quixote x20 IC (Count in Spanish)
Merkins x15 IC
The Thang (Run):
Lap 1: Black Snake
Lap 2: Run your pace around the lake, loop back to pick up the six
Lap 3: Run your pace around the lake, loop back to pick up the six
As always, bear crawl the bridge each lap.
The Thang (Bootcamp):
Partner up for a “catch me if you can” bear crawl style. Partner 1 does 5 Burpees…runs and catches partner 2. Partner 2 bear crawls the field. Flapjack down and back from parking lot to corner of volleyball court. Loop back for the six.
Del Brown: “Named after saltwater fly fisherman who developed spectacular Merkin Crab fly. 10 Merkins then 25 yard Crab Walk then 10 Diamond Merkins then 25 yard Crab Walk then 10 Merkins.” Completed this “Walk Crab” style headed backwards. Loop back for the six.
Mary: Crunchy frogs x20 IC, Rosalita’s x20 IC (Count in Spanish), Flutter kick x20 IC, Big Boy sit-ups x15 (OYO). Mumble chatter about how to pick up the six when count of the six is unknown, lost count :).
Caterpillar across the field: PAX forms line in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through for three rounds.
Inch worm from flags to volleyball court. At each plank position, perform merkin. Loop back to pick up the six.
Big Boy Sit-up Ciabatta: “Properly known as Tabata. A four-minute Routine that involves 20 seconds of work followed by 10 seconds of rest repeated 8 times. Total of 4 minutes.”
Circle of Trust (COT):
Counterama and Name-O-Rama.
Leverage: Use all your strength
A young boy and his father were walking along a forest road. At some point, they came across a large tree branch on the ground in front of them. The boy asked his father, “If I try, do you think I could move that branch?” His father replied, “I am sure you can, if you use all your strength.
“The boy tried his best to lift or push the branch, but he was not strong enough and he couldn’t move it. He said, with disappointment, “You were wrong, dad, I can’t move it.”
“Try again,” replied his father. Again, the boy tried hard to push the branch. He struggled but it did no move.
“Dad, I cannot do it,” said the boy. Finally his father said, “Son, I advised you to use all your strength. You didn’t. You didn’t ask for my help.”
How often do we not call on our Heavenly father and try to move the branches of our lives on our own?
1 Peter 5:6-7 (NIV): “Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.”
Naked Man Moleskin:
Just as a head up to those that have not read “Free to Lead.” Your naked man moleskin is the book you write down your exercise goals (often weight) when you are on the Pogo 40. The Pogo40 is the up and down 40 lbs. that the average adult American male goes through. The “naked” part is that most people will take off every stitch so the scale does not read those last few ounces. Our moleskin for the month is the QuadP “Biggest Loser” google sheet (https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU). The difference here is that you have your other F3 Hampton Roads brothers holding you accountable.
For those that want to join SpaceMonkey in his Daniel Fast, it begins this Sunday and lasts three weeks. This is about more than simply losing weight or eating healthy. Send an e-mail to [email protected] if you want to join in.
Repeat: Beginning next week, DuckDuckGoose and QuackQuackHonk will begin meeting from 0530-0615 instead of 0600-0645. This is to accommodate several PAX where the later start was encroaching on mammon. This is also designed to increase our ability to EH. This Thursday is regular schedule.