Date: 08/04/18
Time: 5:30 – 6:30a
Location: Shillito Park
Q: Lincoln Log
PAX: Whitewall, Ooze, Zebra, Duggar, Triceratops and Lincoln Log (Q)
No FNGs
Introduction:
It was an especially early morning for YHC, due to poor life decisions that resulted in staying up half the night before assembling bedroom furniture for my daughters, after agreeing to make a trip to Ikea over the holiday weekend. But there was a job to be done and a beatdown to be lead. So I forced myself out of the fartsack and got to Shillito at 5:15a to scout potential pull-up locations and to get the speaker I stashed in my ruck the night before paired with my phone and ready to play. More on that later.
5:30a arrives, along with the 5 other PAX, and YHC wastes no time getting into the warmup. No need for disclaimers or rhetoric, it was too early and the PAX knew what they were there for. We moseyed to the closest tennis court and circled up.
BTW and big shout out to Roadtrip; he got up and drove out to the park to plant the flag for us, even though he was hurting from the beatdown the day before and wasn’t going to be able to WO with us.
Warm-O-Rama:
Side Straddle Hops – IC: 20
Abe Vigodas – IC: 15
Imperial Walkers – IC: 15
This was good exercise setup and cadence counting practice for YHC, as I stumbled through the whole thing.
Musical Interlude:
Next, YHC explained the following movements without context, to be done while holding the plank position:
Slide to the left/right – move left or right
Back up – walk hands toward feet one step and then back out
Clap your hands – alternating shoulder touches
Left/right foot – extend left/right foot out and tap your toe on the ground
Hop – jump both feet up towards your hands and back out
Cha-cha – mountain climbers
… At this point I walked to my ruck laying in the center of the circle, pulled out my phone and hit play. It all made sense once Mr. C The Slide Man said “We’re gonna get funky!” We performed the movements to the Cha Cha Slide for about 3 minutes before the triceps were screaming and I killed the music knowing what we had in store.
We recovered and started on a 0.5mi mosey to the playground, where I had hinted earlier we’d be doing pull-ups.
A little background.. YHC got roped into doing the Q because in response to someone asking if we’d do Murph again today, I replied with a firm “No”. At which point Zebra said it sounded like I needed to Q. (Zebra has his VQ this coming Saturday… not sure how that happened 😄). Sooo, I stuck to my guns, no Murph today. However, Murph has a not-so-little sister, Cindy. No weight or runs (we ran anyways), but you still end up doing 100 pull-ups, 200 Merkins and 300 squats.
Cindy
20 rounds – OYO
5 pull-ups
10 Merkins
15 squats
We made it through 15 rounds before running out of time and needing to mosey back.
I discussed what F3 means to me, personally. This sparked discussion of how to continue to grow the group, which led to Duggar and Whitewall initiating a run WO. The date was set for Thursday and Whitewall stepped up to Q.
Name-o-Rama
CoT