Aye!

Warm Up

SSHx 20 IC

YHC introduced the PAX to a little Broga Dynamic Warmup

Downward Dog to Runner’s Lunge w/ Thoracic Rotation(3 left, 3 right)

Kneeling Lunge to Hamstring Stretch(3 left, 3 right)

Side to Side Lunge Toe Grab and Reach (5 left, 5 right)

Wide Leg Hamstring Stretch w/ Thoracic Rotation (5 left, 5 right)

Pigeon w/ a Twist (3 left, 3 right)

Merkinsx 10 IC

Tempo Squats w/ Calf Raises (to emphasize glute engagement) x 10 IC

The Thang

Mosey to the Rock Pile

Grab a healthy rock and Circle Up

Pass the rock to your right to create a little mumblechatter

Thrustersx 10 IC

Ski Ab Merkinsx 10 IC (In plank, jump both feet up to left hand and back, merkin, jump both feet up to right hand and back, merkin = 1)

Pass the rock to your right one more time

Thrustersx 10 IC

Ski Ab Merkinsx 10 IC

Put the rocks back

Mosey to the picnic shelter

Option 1: Around Boyd Lee

Option 2: Straight to shelter

Count off by 3s to form 3 groups

5-minute AMRAP (had to modify from 10-minute plan due to time)

1s start at playground – Pull Upsx 5 reps (modification: jump up, resist down)

2s start at sidewalk – Mule Kicks x 10 reps

3s start at picnic benches – Straight Leg Dips Glute Squeezes x 10 reps (modification: bent legs)

Mosey to the flag

The Finisher

Side to Side Lunge with Crossover Step (facing FiA, side lunge right, staying low shift to left side, crossover step to face other direction and repeat) from sidewalk to light pole by building

Two forward One backward lunge (left forward lunge, right forward and backward lunge, right forward lunge, left forward and backward lunge, repeat) from light pole to sidewalk

These were all about progress. Sometimes we take two steps forward and one step back in life. The important thing is we keep moving forward despite our setbacks, learning from our failures along the way. Imperfect progress getting 1 % better everyday. Plus, it ends up being a lot of lunges. Ha

Circle Up

1 minute of burpeesOYO

Option 1: Alternating 1 legged 180 jump burpees

Option 2: Regular burpee

Option 3: Up down burpee (no merkin)

6:15

Prayer Requests: Grammar’s dad to sell his house, praise for Candy Cane for selling his house, praise for a great CoopStrong weekend, the state of ECU leadership and for Popeye and communications department

Announcements:

https://www.f3enc.com/announcements/

https://www.f3enc.com/calendar/

Moleskin: The mumblechatter on Twitter was spot on to get me excited about this Q. Thank you Patch and Backhoe for that. With the bar set high, I didn’t want to show up without a weinke in hand. I got home from tennis late and came up with a workout while having a night cap of bourbon. With the soreness from CoopStrong and the cold forecast, an extended warmup with some Broga mixed in seemed like a good idea, especially considering the number of lunges we were in for at the end of the workout. I didn’t want anyone to blow out a hammy. I had my alarm set at 4 for EC Ruck but the snooze button and desire for a fresh cup of joe caused me to get to Boyd Lee at 5:28. As I was getting out of the car, I could hear Stabler from the circle impersonating me calling ten syllable exercises out. Loved it. And he was right. The exercises during the warmup were so long I introduced the PAX to the “Aye” call courtesy of Cousing IT at Boyd Lee Beatdown after I said what the exercise was. It created some great mumblechatter as Aye became the word of the day. We worked, we laughed, we encouraged one another. It was a great morning out at Boyd Lee. Thank you Patch for allowing me to Q.