Date: Jan 13, 2021
AO: The Jimmy
QiC: Shoota
PAX: Trash Panda, Beans, Vespa, Plunger, Loaf, Dukey, Red Tees, The Wizard, Bookie, Lump, Winger, ClickBait, Jorts, and Delorean.
PreParty - Jorts and ClickBait accelerated and covered 4ish miles in their pre-run. Delorean and Shoota got out there and covered a shorter distance prior to kicking off the workout.
Warm-O-Rama:
SSHs, BACs, Back BACs, Overhead claps, WMHs, Good Mornings and then a blast from the past Baba O'Rileys. When its 20 degrees outside you have to give the men a chance to get the blood flowing and warmed up. 5 minutes of Imperial Walkers timed out to a classic rock anthem will do the job every time. Mock'em if you want, but if you're doing them right this exercise really does hurt!
Mosey to the basketball court and split into two groups, spread out (socially distant) along the sidelines.
Thang #1
Group 1 complete contra burpee broad jumps (escalating # of merkins with each burpee) to the other sideline and back. While Group 2 completes a Mucho Chesto with 10 reps each exercise. Squats until the 6 is in, then rotate. Once everyone completed both exercises, rinse and repeat.
Thang #2
Group 1 complete contra burpee broad jumps while group #2 does Big Boy Situps. Switch and then rinse and repeat.
Thang #3
Group 1 complete contra burpee broad jumps while group 2 goes to playground and completes 20 pull-ups. Then switch. Rinse and repeat.
Thang #4
Group 1 lunge walks to other sideline, with every step stop and do 2 squats. Then back. Group 2 does 1:4 ratio of squats to jump lunges escalating each time (2:8, 3:12, 4:16, etc.) Switch it up, then rinse and repeat.
Mosey long way to shovel flag. Stop twice to complete 10 burpees. Arrive at shovel flag and complete 10 more burpees.
Mary: Captain Thors - going slow to ensure group completes exercises together.
Announcements: 4:13 Strong workout begins tomorrow at 5:30 in Nashville. Great opportunity to pour into men who need you, while also receiving wisdom from them. Iron Sharpens Iron. The leadership team is being formed, but remember that F3 Franklin belongs to all of us. Get involved, find areas to accelerate and let's work together to impact our community and the men in it.
Prayer Requests: Noah and his family. The multiple pax in our group that are sick and trying to recover. (Let's ensure we are still utilizing the safety protocols for the good of the group)
Moleskin: Working out at 5:45 in the morning when it is literally 20 degrees takes commitment. Every single man that posted this morning has my utmost respect for fighting off the fartsack and committing themselves to the improvement process. It was miserable, but it was glorious. The accountability this group provides is what always impresses me. It doesn't matter how crappy the day is, it doesn't matter what is going on around us, good or bad, the men of F3 Franklin will always be there, waiting on you, pushing you and helping you. That is hard to find. Cherish that. Embrace that. No man left behind.
-Shoota
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