Glen Ross (Boat)
Sump Pump (94!)
Crock Pot (Q)
Weather: 34 deg F. We were able to work up a sweat but the air was crisp.
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Side Straddle Hops (IC): x15
Slooooow Grass Grabbers (IC): x10
Stay down, hold left ankle: 10 count
Stay down, hold right ankle: 10 count
Downward Dog: 10 count
Cobra: 10 Count
Kendra Newman forward: 10 count
Kendra Newman backward: 10 count
Michael Phelps: 10 count
Imperial Walker (IC): x10
Toy Soldiers (IC): x10
SSH @ 1.5x (IC): x15
We spent 98% of our time in the front parking lot. After a quick mosey over we did some speed work.
All you got
Then we hit the wall (metaphorically):
One set of Side Planked (feet on wall) wacky jacks on right side. Another on left side.
Elevens – Volleyball block jumps (against the wal) on one side and squats on the other. Finishers did AMRAP Big Boys until the 6 finished.
One set of Plank Jacks (feet on wall)
Elevens – Derkins (feet on wall) on one side and Lunges on the other. Finishers did AMRAP Big Boys until the 6 finished.
One set of Mountain Climbers (feet on wall)
Elevens – Reverse Curls on one side and Windshield Wipers on the other. Finishers did AMRAP Big Boys until the 6 finished.
One set of a prolonged wall sits while doing:
Air Curls (IC) x15
Overhead Claps (IC) x15
Air Press (IC) x15
We then lined up facing the wall. EMOM we sprinted and touched the wall (~25 yards away), and during the balance of the time we did burpees.
Mary: After moseying back to the flags, we completed a few sets of:
Planked Toe Touches (IC) x15
Freddy Mercury (IC) x 15
Superman (IC) x 15
Announcements: None spoken.
Message: Today we used the wall to add some resistance and intensity to our exercises. Deeper into the exercises the tendency was to avoid the wall or ‘come down from’ the wall. The exercises would’ve gotten easier, that’s for sure. Of course YHC encouraged PAX to modify if they needed or if they were concerned about injury, but for the illustration, the wall was ‘your task to finish’.
The same thing happened to a dude way back in the Old Testament named Nehemiah (a lousy F3 name, I digress…). He wasn’t perfect, but was a good dude (generous, diligent, etc.). It was his task to go back to Jerusalem and rebuild the wall around the city. In this case his job was to literally rebuild the wall, that wasn’t just a metaphor for ‘rebuilding the city’. Obviously, the neighboring kingdoms didn’t much care for this, so they tried to stop the project.
It’s written: ‘Sanballat and Geshem sent to me, saying, “Come and let us meet together at Hakkephirim in the plain of Ono.” But they intended to do me harm. And I sent messengers to them, saying, “I am doing a great work and I cannot come down. Why should the work stop while I leave it and come down to you?” And they sent to me four times in this way, and I answered them in the same manner. ‘ Nehemiah 6:2-4
YHC will spare you the other exploits (you can read them yourself chapter 6 verses 2 through 16). In summary, they asked him to come down from the wall, he said no. They bribed him to come down from the wall, he said no. They made up a lie about him to get him to come down from the wall, he said no. Then they try to scare him, and he said no. Then they hire someone to threaten him and guess what, he says no. Actually, he asked, “should a man like me run away?” (see verse 11).
Basically Nehemiah had a job to do that was important, but it was one that others vehemently opposed. He stayed on the wall until the job was done. (YHC gives Nehemiah credit for flexing on the wannabe “tough guy” who tried to threaten him)
The message for the day is simple. If you’re doing something hard, see it to the end. When the distractions come, shake them off. When the naysayers come, keep your resolve. Perseverance builds character, and we all need more of it.
No Nut’s coworker, who needs intentions (and F3) for more reasons than one.
I love coming to the Mutt. I know not to ask for HC’s. I chuckle when PAX show up late. I make fun of Fridge when he talks the whole time and then does the wrong exercises. I love the nonsensical namearamas. I love that several of them showed for what little time they could before bailing to go shuttle kids, do projects, etc. Last but not least, Sump Pump, you’re a good dude. Put simply, I wouldn’t have come if you hadn’t invited me, but I’m glad I did. Carry on fellas, I’ll be back.
Until next meal,