AO:

When: 11/05/2018

PAX:

Number of Pax: 0

Pax Names:

Number of FNGS: 0

FNG Names:

QIC:


DATE: 11/05/2018

WHERE: The Vineyard

THE PAX: Beater, Drumstick, Silverado (RESPECT), Sparky (FNG)

Total # of PAX: 5

Number of FNGs: 1

QIC: Tiny Tat

INTRO:

Excited to be bringing an FNG this morning, according to the data in the Q sheet we haven’t had an FNG at the Vineyard since early September!!   That kinda sucks.  We’ve all got to do better here, myself included.  

Woke up on my own at 4:15 this morning and couldn’t get back to sleep.  I hate that and I blame the clock change!!  FNG parked at my house and we drove together, rolled in about 5:20 to Beater waiting in the parking lot.  No flag this morning, Westside has it but can’t make it today.   I think we’ll survive.  Maybe.

WARM-O-RAMA:

Mosey’d around the back parking lot, up and down some stairs, then circled up for 10 SSH, 10 Windmills, 10 Weedpickers.  

THE THANG:

Staying entirely in the back parking lot this morning, first up is something I’ve called the Hourglass.  A variation of 4 corners.  Exercise at the first corner, jog horizontally to the next corner, exercise, then sprint the diagonal to the opposite corner, exercise, jog horizontally, exercise, then sprint diagonally.  You end up back at the starting corner, and the runs between corners have made an hourglass shape if they were traced out.  So…

First corner: 30 squats, second corner: 20 merkins, third corner: 50 SSH, fourth corner: 10 burpees.  

That makes 1 round (and each round includes 2 jogs and 2 sprints).  We called Mary waiting for the 6 at the end of each round so we can all start each round together.

Rinse and repeat for 5 rounds

 This one got tough quick, especially if you were pushing yourself on those sprints.  Things were pretty quiet among the PAX, too much individual counting makes it difficult for mumblechatter.  I like Drumstick’s approach of timing exercises vs. counting, that makes it easier for conversation.  May have to switch to that  in the future.

Next up, Mosey on over to the stairs for 11s.   Derkins at the bottom, box jump up the stairs, star jumps at the top.  10 derkins, 1 starjump, 9 derkins, 2 starjumps and so on…the box jump up makes it interesting, especially when followed by the star jumps!   FNG was so so close to merlot, he said he was about to puke but was able to hold it together.  Almost had it!    We joined up with him to finish out his 11s routine.  Great work FNG!

Backwards jog to the far corner for a final long sprint across the entire parking lot.  Circled up and called three Mary exercises – american hammers, freddy mercuries, and some weird thing from drumstick he called Rocky Balboas w/ MC Hammer.  No idea what that was, we were supposed to be using our legs to dance while doing air presses?  We really looked like a bunch of idiots.  Thanks for that one drumstick!  Called it at 6:15.  

CIRCLE OF TRUST:

FNG is my younger brother in-law.  23 years old.  He works as a welder, so after bouncing around a few ideas we landed on…Sparky!  Says he’s going to join me at the Clinic on Wed and back at the Vineyard on Thurs.  Awesome!  I’m really excited for what F3 could mean in his life.

Drumstick threw out a reminder for the thanksgiving throw-down on the 18th. 

Closed our time in prayer.

Naked-Man Moleskin:

Great job this morning men!  According to my watch this was the highest calorie burn I’ve had yet at a 45 minute beat down.  Love pushing myself and getting better with you fellas.  Looking forward to what Matchstick has for us on Thursday!

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