F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Stinky Speed bumps

2

The return of the Deflator Q from three weeks of travel/vacation involved six PAX (with Triple Option on time!), a trek to a new portion of the AO, and a little garbage.  Lemme ‘splain.

Warm-o-rama:  33 SS Hops, 10 Inverted Crunches, 33 Squats, 10 Burpees.  Hearts sufficiently pounding, breathing elevated.

The Thang:  Mosey to the back of the adjacent Eagle Harbor plaza, which contains 9 sufficiently spaced speed bumps.  Begin with “painting the speed bumps” – running up and down each side, with a sideways run between all 9.  Mosey back to the beginning.  Perform a stationary exercise at each speedbump, with an exercise-based transit in between. Stationaries were:  merkins, curb-merkins on the right side, curb merkins on the left side, incline merkins, decline merkins, pause merkins, pattycake merkins, plank, and mountain climbers.  Transits were:  lunge forward, lunge backwards, walking arm presses, walking arm circles, walking overhead claps, moving jumping jacks, alternating side lunges, and hop and walk (hop back and forth over the length of a speed bump, walk to the next).  If all that wasnt enough, we performed a ladder-suicide mosey back to the beginning speed bump.  Oh, and  we alternated turns carrying our F3 KettleBell doing curls.  Back to the flags, and complete with a Bear Crawl Ring of Fire.

Count and Name o Rama completed satisfactorily although a little hard to hear over the heavy breathing.

COT – A discussion on accountability, mostly personal accountability.  Accountability differs from responsbilitiy in that it carries weight; makes you answerable; provides consequence, good or bad.  Ties back to Paul’s letter to the Romans in which he states “So then each of us will give an account of himself to God.”  YHC recounted a story of how effots to set exectations with an employee didn’t go so hot because the reciepent was reluctant to view the feedback from a personal accountability perspective.  It helps me to think of things in terms of accountability as it drives me to action and results.

BOM and beatdown complete.

OH, THE GARBAGE PART – During the speed bump portion, a garbage truck came by and emptied a few dumpsters.  It left a stench and a trail of garbage water in its tracks.  An unpleasant and unexpected addition to the Q.  Sorry, men!  I didn’t expect this to tun into StinkHill.

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