Sharing is Caring

Who knew that there was going to be a community convergence at Boyd Lee Park this morning? Between the two FIA workouts, a high school cross country practice and our Beatdown, space was at a premium. I arrived at the park at 6:30am and saw that it was going to be a humid and muggy morning, even without direct sunlight. The goal today was to complete three separate Crossfit-style workouts. Keep reading to see what actually happened…

Warm Up
5 Reps OYO Thruster
5 Reps OYO Muscle Snatch
5 Reps OYO Shoulder to Overhead
250M Run with intermittent up-downs

The Thang
Workout 1: The Lorena Bobbitt (this is a workout that doesn’t look even good when it’s made up and takes your manhood when you attempt to do it)
Rep Scheme: 21-18-15-12-9-6-3
Movements: Thrusters and Over-the-Bar Burpees
Time Cap: 15 minutes

Rest 5 minutes

Workout 2: Undaunted (this is a workout where you have lost your manhood in a prior workout but you still do tons of muscle snatches)
Rep Scheme: 10 and 3
Movements: Muscle Snatches (10) and Pull Ups (3)
Time Cap: As Many Rounds As Possible in 7 Minutes

Rest 5 Minutes

I had a third workout planned, but there were multiple PAX that had to leave at 7:50 and we were a bit pressed for time to execute my plan. So, we adapted and performed the following exercises:
Edge: each leg and then both legs
Wide Leg Sit Ups (15)
Flutter Kicks (50)
Hip Thrusters (15)
Burpees (15)

With about seven minutes left, I figured a nice way to end the workout would be to complete the following:
800M Run
50 Flutter Kicks
50 Hip Thrusters

Prayer Requests
Papa Smurf and family
Tater’s wife
Duff’s family travels
Nice Body (lower back soreness)

Announcements
#CoopStrong 3K at 7:30am on September 17th. Please consider signing up.
Blue Ridge Relay approaching. Welcome JAG, the newest team member.
Boyd Lee Beatdown is moving to 6:30am to accommodate those of us who have babies with FiA members.

Moleskin
I looked around today and saw a lot of #acceleratingmen. The so called “six” is where the “three” used to be and it’s a whole helluva a lot harder to be the “one”. We have Crack Corn tapping into his pre-HYG life as a talented offensive linemen. We have Nice Body drinking the Koolaid and soaking up as much knowledge as he can to better himself. And Mellow Johnny and the rest of the #DoWorkCrew is looking pretty damn good with no shirts on these days. I’m waiting for MJ to do a pull up and blowout his heart rate monitor strap into a million pieces.

It’s always an honor and a pleasure to lead the group on Saturdays. I welcome any and all feedback to ensure that the workout continues to evolve and keep pace with the PAX as you all continue to get bigger, faster and stronger. We don’t have the time or the tolerance for stagnation and I’d like to think that I have the mindset to ensure that never happens. Stay tuned as I have some exciting guest Q’s in the works!

May God continue to bless you and your family.

Lachey