Lifting Liberty

There have been a couple of things YHC has wanted to try and say.  In life there are things you learn, things you do, things you wonder what on earth were you thinking.  Today, 11 pax braved the humidity to fight @TheGoodFight, to lift iron to “Lift Liberty” and of course…to play with Bono’s balls (medicine balls). Here’s how it went down.

Warm up – SSH IC; Open Gate IC; Sun Goddess (the trick is to up the reps; hold it; reverse it); Tripod Burpee (Legs go Left, up, center up, right up; merkin). Then we ran to the Tapped light.

Slinging Iron (The Thang for @The GoodFight) – To sling iron, each man needs a dumbbell or kettle bell, and we then sling it in controlled movements. Made sure the pax knew to keep the core tight and use two hands if there was any pain in the lower back – shift the weight from behind the head (harder) to slightly in front of the head when holding it high. Here’s the pattern:

• Contra-lateral Walking Lunge – weight on the right by thigh
• Hammer Curl – Right
• Liberty Lunge – Right – weight on right held high
• Contra-lateral Walking Lunge – weight on the left by thigh
• Hammer Curl – Left
• Liberty Lunge – Left- weight on left held high
• Triceps 21 – Left

Burpee Balls – In traveling to wicked AOs, there was a rumor of Mini-Me doing the Burpee Ball workout.  Intrigued by my brothers at Carterico and their mumble chatter, the plan was formed.  The rest of this is redacted for security purposes.  During the beatdown, YHC failed to notice his big, red, balls (medicine) sitting on the table and totally forgot them.  This means that the Burpee Balls will have to come at a later date.

There has been a theme across the AOs of practicing certain parts of the Sasquatch. @TheGoodFight, we have to do our part, so we completed another 1/2 Cindy: AMRAP of 5 pull-ups; 10 Merkins; 15 squats in a 10 minute time frame. The comment was made that it was the longest 10 minutes ever. That’s why #ISI. We then moseyed to the tear drop. Originally this was to provide the Pax a break.  When we got to the tear drop it seemed like a great place for some Mary.

• Sir Walter Raleigh Scuba Buddha
• Slinky
• Dollys
• Freddy Mercurys
• WWIIs
• Rosilitas
• The Edge

We moseyed back to the flag and the appointed hr had arrived.

COT/BOM – Prayers for unity in our Nation; Jody Waggoner. Louis Gaylord was 97 and passed away. He was a true Southern Gentleman YHC would hope to someday be 1/2 the man he was. Prayer for Cold Cut as he deals with neck issues and closing out his MIL apartment. Prayers always for Papa Smurf.

Announcements – Sign up for the Sasquatch July 30th at 6:00. Be prepared to volunteer and help get it organized. OBT and Crotch Rocket from F3Nation are attending as well as pax from across the nation. This thing is growing each day and will require the entire F3ENC TEAM.   May be looking at a project for Papa Smurf. Lunch next Tuesday, location TBD. Zucker has his VQ next Wednesday. Dig a Hole and Smells Good are going for the plank.

Moleskin – T-Claps this morning for Rasputin, who re-entered the gloom this week. He ran hard at Run Strong and repeated that effort this morning.  On the mosey back to the flag, he mentioned how much he loved being back out.  Looking forward to him posting @TheGoodFight regularly since it’s across the street from his house. T-Claps to Smells Good as well. During the warm-up YHC whispered “Don’t let these boys beat you” as the pace slowly got faster.  He went to the front and stayed there with Zucker and Closed Hand. There is nothing like the wicked laugh of the Closed Hand as he approaches the finish line.  We were grateful that Quick Lube made it, but he took his truck and forced a burpee penalty for being late – take your bike next time brother. There was maximum effort given by Arsenio, Dig a hole, and as always Cousin It. Bear Grass kept pushing himself and Cold Cut looked like a little rabbit during the Cindy.  Comments were made during the Liberty about going slow, low, and deep. Remember that’s what makes it feel…so good.

On the mosey to the tear drop, the dear that YHC spotted during the Cindy was still there along with two fawn.  It was neat seeing mother nature that close, and also a little different.  Tame deer may not be the best thing for their survival.  Maybe the city limits will help those little bambis.

The world changes, but one thing stays the same. If we want to live in the land of the free and the home of the brave, we have to put in the work. The pax put in the work today. We lifted Liberty and when it got heavy we used both hands. We relied on each other to push ourselves and then we left in prayer that our actions as men are aimed to lead this county. That my friends is the only way to truly “Lift Liberty” up.