T.E.A.M.

YHC was anointed to take over Site Q of #BuildUp after Hokie’s retirement (just as Site Q, he still works just not @ #BuildUp – jk). It all worked out great because was looking to pass #RunStrong onto a newbie. String Bean (who did not post today) wanted to have #RunStrong, so we did a 3 man trade. The lights have been shining on the diamond and have had a few guys mention it. Was glad to be the first one on it. Also, wanted to bring back some classics and keep the PAX together. Got the #ShovelFlags repaired last night and made sure to be there early enough to plant them. The PAX started rolling in about 5 minutes to the start and kept rolling in 5 minutes after we started…

Warm-up

10 Walk-outs IC

The Thang

Mosey down to the first light pole on Island #2 to start BLIMPS.
When finished with the exercise we alternated between Al Gore and Planks before moving to the next pole/exercise.

Mosey inside the fence to the Field and line up along the fence for instructions.

Build-A-Burpee on the Diamond:

1st Base – Jump Squats
2nd Base – Up Downs
3rd Base – Merkins
Home – Burpee

Split up the PAX at each base and then moved after a minute or so of the exercise…

Mosey to the next base till you get back to the base you started at.

YHC noticed several of the PAX were walking and made them aware that the movements were small and could be jogged does not have to be a sprint, but should not have to walk (didn’t say it, unless they were injured – I apologize if you were).

Because of the walking we did Balls 2 the Wall for a minute and a half or so…

Mosey out to the wall in the center…

Seven’s:

Donkey Kicks
Mule Kicks

Start at the wall or flag pole, Lunge between the two (halfway changed to mosey) total of exercises equals 7.

Hold Balls 2 the Wall for the Six.

Mosey back in the Diamond.

Had the PAX lineup along the fence for instructions. Mentioned they were doing great and moving along, but wanted to reiterate that Dowdy Ficklen has a MWF Non-Running workout if the small movements were too much. Encouraged all PAX to get stronger and push themselves.

Four Corners:

1st Base – WWI Sit-ups
2nd Base – WWII Sit-ups
3rd Base – Peter Parkers
Home – Mountain Climbers

10 of each exercise and mosey to the next base for undefined amount of time. YHC called it after 3 laps.

Mosey outside of the fence and plank while YHC got a rock.

Decent space in between, People’s Chair while passing the rock American Hammer Style, Down & Back.

Using the rock again, People’s Chair while holding the rock out front for 5 count, Down & Back

Mosey to the #ShovelFlag

10 Leg Climbers on Right Leg IC
10 Leg Climbers on Left Leg IC
15 Reverse Crunches IC (#MumbleChatter, thought we were stopping at 10)

BoM

Sarge’s Friends M, Marie, having surgery today for baby.
Tin Man’s M back issues.
Aquaman’s M recovering from gullbladder surgery on Monday.
Stitches friend with Hodgkin’s lymphoma.
Hightide mentioned the Guy Woolard (recently passed) family.
Splinter’s Friends M, Amy Johnson, with Breast cancer (loosing hair, etc).

YHC closed us in prayer.

CoT

Hump Day Happy Hour @ Tapped from 5pm – until.
Concealed Carry Class on 2/27, see Shrimp if interested ($25 deposit due).
Tonka’s M is hosting Coffeteria on Saturday. Come workout and then come get to know the PAX.
Wimpie has the Q on Friday, looking to have team focused exercises.
My DSM Relay for Life (Fighting Cancer) group has Spirit Night at Chick-Fil-A of Winterville. Come by and donate to our cause. I’ll be helping counter staff.

Moleskin

T.E.A.M. – Together Everyone Achieves More. As mentioned, I wanted to keep the PAX together and push each other. I think we were fairly successful at this. This is the goal of F3, to build each other up by working together.

#Tclaps to those that have not posted in awhile. It was awesome to lead a big group of guys.

BTW – It’s the month of love and my comment during the workout was made out of love. I want to see each of you continue to get better. We have to push each other to make it happen…