23 PAX: Grinder; Zartan; Digiorno; Star Child; Snowman; Spalding; McAfee; Red Roof; Gillespie; Vincent (R); Ice Man (R); Pork Chop; Tron; Huggies; Pepperoni; Miyagi; Tammy Faye Baker; Violet; Peroni; Sweatshop; Fergie; Buschhhh; Wham! (Q)
Weather: 37 degrees; Crisp air; Damp playing surface
ZooZooLemon Gear Check: Smedium Under Armour long sleeve shirt; Kilo Yellow short sleeve shirt; Black reflective cycling tights; Black Reebok Groupon-purchased shorts; F3 Louisville hoorag; Black skull cap; Lithium battery-powered head lamp (weighing approximately 57 lbs); Solomon Speedcross 3’s
I had a rough (and late) night last night for a variety of reasons and so I went to bed wondering how I would find the energy to lead a group of HIMs this morning. That concern immediately disappeared, however, when I arrived at The O at 0527 and saw a big crowd of Pax already waiting with more arriving at the same time as me. Yet another reason why I love this group…we pick each other up when we’re down without even knowing it.
At 0530, disclaimer was given and we headed off to the Seneca Park’s basketball courts for COP [Fun Fact: Despite 20+ Qs at The O, this was the first time I held COP on the basketball courts]:
– 20 SSHs 4 Count Cadence
– 15 Abe Vigodas 4 Count Cadence
– 15 Copperhead Squats 4 Count Cadence
– Kendra Newmans OYO
– 15 Merkins 4 Count Cadence
– 15 LBCs 4 Count Cadence
After COP, we moseyed a little deeper into Seneca Park before stopping at the hill on the side of Hole #3 of the Seneca Golf Course. The plan here was simple: A 2:1 ratio of Burpees at the bottom of the hill and Imperial Squat Walkers (“ISWs”) at the top of the hill until we finished with 10 Burpees and 20 ISWs. The end result was 55 Burpees, 110 ISWs and 10 times up and down the hill. Woof. Mumble chatter was low and heart rates were high. We ended with three 10 Counts and then made the 4ish minute mosey back to the tennis courts for Thang 2.
Thang 1 covered cardio, upper body and legs, and so now it was time for some core work. With that in mind, I decided to go with a little gem known as The Steinl (see F3 website), which involved the following core-focused routine:
– Normal Plank for 30 Seconds
– Forearm/Elbow Plank for 30 seconds
– 10 Merkins in 2 Count Cadence (down/up)
– Left Leg Peter Parker/Mountain Climber/Parker Peter Progression in 4 Count Cadence
– 10 Merkins in 2 Count Cadence
– Normal Plank for 10 Seconds
– Same progression as above except change out Left Leg for Right Leg Peter Parker/Mountain Climber/Parker Peter Progression in 4 Count Cadence
We finished Thang 2 at 0612 and so we had 3 minutes to spare. No worries, YHC had a quick Thang ready to go:
– 10 Big Boy Sit Ups
-Sprint across all 4 tennis courts and back to the starting point
I believe all Pax were able to complete 2 rounds of this in the 2+ minutes remaining after instructions were given. T-Claps gents.
We counted off, did name-o-rama, announcements, intentions and closing thoughts/prayers. Reminder: We all have a lot to be thankful for and a lot to pray for, so let’s not lose sight of either as we enter the holiday season.
Be patient, understanding, and kind, and the world will be a better place. I can attest first hand that these simple words are easy to say but difficult to do. The good news is that we have this group in our lives that help us be accountable and be better men. So let’s keep it going and continue motivating each other to be better men.
Iron sharpens iron indeed.
Until next time…