T-claps to the initial PAX of the county AO, planted one year ago today. Many of you have had a positive impact on me, and I aspire to reciprocate. Here’s to many more…
Weather: 69 deg F, intermittent breeze. We had a sprinkle of rain on the windshield when we departed, but there was much more sweat than rain today.
PAX: 9
Alexa
Bulletin (R)
Goooooal
Backflop
Short Circuit
Pew Pew
Gremlin
FNG – Welcome Solo
Crock Pot (Q)
Disclaimer/FNG
Warm Up:
Side Straddle Hops (IC): x15
Kendra Newmans (10 count forward, 10 count reverse)
Imperial Walkers (IC): x10
Good Morning (Bear Hug/Hulk) (IC): x10
Toy Soldier (IC) x10
Slooooooow Grass Grabbers (IC) x 10
Wide Stance Hold Left Heel (10 count)
Wide Stance Hold Right Heel (10 count)
Thang:
Instructions were simple. Do each rep slow and steady. Get full range of motion if at all possible. When you break perfect form, you’re done for that set. Attempt to get 8 reps EMOM (every minute on the minute). At stations where you do each side, do 8 reps each side.
Stations:
Deadlift (135 lb)
Weighted Pull-ups
Barbell Plate Up-Downs
Renegade Row
TRX Merkin
Ring Dips
Weighted Step Up
Weighted Big Boys
Kettle Bell Swings
We got 3 rounds at every station, 4 at some.
NakedMan Moleskin: T-claps to Goooooal, who has headlocked two FNG’s in his short career of three posts. Also, the stability needed to do ring dips and/or TRX merkins (especially when tired) was a big back of suuuuuck.
COT:
CoR/NoR
Announcements- Capture the Flag Ruck on Friday. RSVP prior to the team draft on Friday at 15:30.
Message- I joined Fungi and Le Pew to team up for the June Merkin Challenge. Lo and behold, that means I’ve thrown down sets of merkins at odd times throughout the day. Even on day 2, Luigi (my 4 year old 2.0) dropped down and knocked out a set with me. Then on day 3 he asked me when we were going to do more. It just reminded me that our kids are watching us. It’s only a matter of time before they’ll start to imitate us.
…and since you don’t always get to pick and choose WHAT they are going to imitate, the only way to protect yourself is to run a tight ship.
Paul says in Ephesians 5:1 – “Imitate God, therefore, in everything you do, because you are his dear children.”
Most of us are fathers of kids who (no doubt) imitate us to some degree. Keep in mind who you are imitating. It will show one way or another. On top of that, BE someone worth imitating.
Intentions- There’s a kid on Crock Pot’s baseball team who’s dad had a stroke (no details on his recovery yet). He can’t be too much older than some of us.
Until next meal,
Crock Pot
F3 Louisville 