F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Willie Mays (and some ladder work)

1

Our resident city planner (Bachelor Pad) and civil engineer (Scully) would have been proud to see multiple modes of transportation represented at the workout this morning.  Walk On ran to the workout, Funny Car rolled up on his bike, and YHC drove (I feel lazy…).  The goal for the day was to incorporate some new exercises in the mix.  Here is a condensed list.

  • Ray Lewis’s (overhead claps)
  • Polesmokers (hold pole above head and perform leg lifts)
  • Crunchy frogs (Mary exercise moving between ball and legs and arms extended)
  • Floyd Mayweather Plank Punch (From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized. Complete in cadence and switch to other arm.)
  • X-factor (Lay on your 6 with your arms and legs spread out to resemble a X. Start the move with a V up with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down. That’s one rep. Bonus: raise arms and legs 6″ off the ground and start the move from there, keeping down arm and leg at 6″ while performing the V up.)

In honor of downrange PAX (Priorities), the word of the day is penultimate which means 2nd to last.

Warmarama:
20 side straddle hops (In cadence (IC)), 15 imperial walkers (IC), 20 Ray Lewis’s (IC).

The Thang:
Indian run with some Frisbee flavor two laps around parking lot.  Penultimate PAX tosses Frisbee to the back PAX during his sprint to the front of the line.  The Frisbee is then handed back to the new penultimate PAX and the process repeated.  Upon each drop, a penalty exercise was performed (either 5 burpees or 10 merkins).  It took the PAX about one full lap to get the hang of the toss and catch which often was in Willie Mays’ fashion (over the shoulder).  Plenty of the penalty exercises were performed.

Dumbbell work:  Bicep curls each arm, triceps extensions, shoulder presses each arm, and lawn mowers each arm.  2 rounds. Each exercise until failure.
I believe we worked the dumbbells at Funny Car’s last post at #BearCounty.  This was complete coincidence.

Mosey front of the school.  It was pointed out to YHC by Screen Door that we were underutilizing this part of the AO.  We fixed that today.

Polesmokers in caterpillar format:  Each PAX laid down in front of a pole.  First PAX performed four polesmokers then sprinted past the other PAX who held 6 inches to the next pole.  Process repeated until full length of school had been traversed.  There are an estimated 30 poles (we will get an official count next Wed.).

Merkin/Squat ladder:  1 merkin at first pole, bear crawl to second pole, 2 squats, lunge to third pole, 3 merkins, continue to count up.  AMRAP (as many reps as possible) in three minutes.
A key detail was withheld from the PAX by YHC.  After completion of the first round, PAX were required to turn around and given three minutes to work their way back down the ladder (i.e., each PAX had to complete the same number of reps in the same or less time than round one).

Mosey back to the flags for Mary: Crunchy frogs x20 (IC), Floyd Mayweather Plank Punches x16 (IC), and X-factor x10 (IC).

Circle of Trust (COT):
Colossians 3:23-24 “Whatever you do, do your work heartily, as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ whom you serve.”
This is both a COMMAND (“Whatever you do, do your work heartily, as for the Lord rather than for men”) and a PROMISE (“from the Lord you will receive the reward of the inheritance”).
Keep this in mind especially when working on the less enjoyable parts of your job.  YHC has found it very difficult to get motivated to do these tasks.  However, another thing that YHC has observed is that the harder he works the more like play it is.  There is something about difficult, hard things that make them enjoyable.
AYE!!!

Moleskin:

Priorities returns this Sunday and has the Q every day next week. I believe he misses us…

Funny Car mentioned he had some good ideas for a Q. Well, be careful what you wish for.  His VQ has been tentatively scheduled for April 26.  Walk On’s VQ has been tentatively scheduled for May 3.  Let’s post some solid numbers on those days to show support for these men.

  • Both of them may be finding out about this when reading this backblast. Aye!
  • Confirmation coming.

 

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