“The Borrower is Slave to the Lender” – Proverbs 22:7
YHC (Borrower) was in debt….3 beatdowns Q’d, and no backblast in sight for the NOLA Pax(Lender)…I mark it up to writer’s block. Anyway, being a slave to the lender is no fun, and the best time to make a change is N:OW.
Nine Pax gathered in the Rock City gloom to get better today. Let’s get to it…but first….
DISCLAIMER
The Thang
Mosey over to the rocks, and select a small friend…something that you can move around for 30x reps. (Did they listen??)
COP #1: Warmup
30x Rock Jacks IC…(No, they didn’t…plank and wait since YHC is merciful)
20x Rock Marches IC
15x Right Pantry Loads IC (I may need to rethink my naming abilities…Maybe I could take a note from Hawg and call it THE Pantry….or maybe a note from Marlin and call it Pantry, Baby….or Bogey and cal…actually….sing it as Swweeet, Pannnntry Loadssss….bah bah bahhh…)
15x Left Pantry Loads IC
Mosey over to the patio and bathroom structure, and partner up.
Dora 100s
YHC posted with F3Houston last Wednesday @ The General, and wanted to share an exercise circuit that Duggar introduced to me. A note about F3….F3 is awesome, but you don’t feel the really cool awesomeness of F3 until you post in another region. No matter where you go, you can always plan on a group of guys standing around a shovel flag, the DISCLAIMER, a kick ass beatdown, and finishing with a COT. This is the power of consistency and discipline that makes F3 so awesome.
Now back to Duggar’s circuit…it sucked last week, so let’s see if it would be better this week.
Pax 1: 5x Donkey Kicks (rep counter), then 5x Box Jumps, mosey back to Pax 2.
Pax 2: Flapjack between 5x Goblet Squats (w/ rock) & 2x Burpees until Pax 1 tags you out.
Paused in the middle (at 50 Donkey Kicks) for station identification.
COP #2: 4MOM
15x Crunchy Frogs IC
15x Flutter Kicks IC
15x Hello Dolly IC
Back to the Dora 100s. Each Pax ended up with roughly 50x Donkey Kicks, 50x Box Jumps, 100ish Goblet Squats, 40ish Burpees, and a great time with the Pax.
Pax collected their rocks and leaned on the wall for a breather….they thought we would do wall sits.
Pax moseyed over to the baseball backstop….and this is where we do wall sits.
10x Overhead Press Wall Sit IC
10x Rock Curl Wall Sit IC
Mosey back to the rock pile to drop off our friends, then mosey over to the track.
100m Sprints
Pax jogged the curves, then sprinted the 100m straight-aways. We did 3 laps.
Mosey back to the flag, where we finished the beatdown with a plankorama. Held the COT, which included the Countoff, Nameorama, and a Prayer. Thanks for letting me lead.
-Shorty
