QIC: Steam Engine
PAX: The Count, Angus, Whittler, Early Bird, Freebird, Sidekick
AO: Beast Ridge
Conditions: Cold spring morning at roughly 40 degrees
Disclaimer: I’m Steam Engine. I’m on Q this AM. I am not a professional, you are here on your own free will, push yourselves this morning, but modify if necessary.
Burpees OYO 5
Little Arm Circles IC 15x
Reverse LAC IC 15x
Cherry Pickers IC 15x
Windmill IC 15x
That was enough of that since we had a long mosey ahead of us to make it to the disc golf course on the other side of Beast Ridge. Promised a few stops to break the long mosey up
Burpees OYO 5
Big Boy Sit Ups OYO 10
Pretzel IC 8x (Both sides)
Dips IC 10x
Incline Merkins IC 10x
Mosey to entrance of disc golf course and to Hole 1
At each tee perform a set number of burpees, bear crawl to basket, perform a Mary exercise as a group at the basket before heading to the next hole.
Hole 1: Burpee OYO 1, bear crawl (Beast Ridge is known to flood and it caused some problems in Hole 1. We got up from bear and tried to make it across the swamp as safely as possible.) LBC IC 14x
Hole 2: Burpee OYO 2, Duck Walk to basket, Flutter Kick IC 15x
Hole 3: Burpee OYO 3, (And The Count realized he has dropped his key somewhere between Hole 2 Basket and Hole 3 tee pad. Next exercise search for The Count’s car key. After some searching we were able to locate his key near the Hole 2 Basket)
Time was running low so we started to mosey back to the shovel flag with some stops on the way.
Merkins IC 5x
YHC doesn’t recall the exact exercise performed but it was probably something along the lines of:
Burpees OYO 5x
Mary IC 10x
After returning safely to the shovel flag there was plenty of time for 5MOM.
Mary (Dealers Choice):
Dying Cockroach (Steam Engine) IC 15x
Pickle Pounders (Whittler) IC 15x
American Hammers (Sidekick) IC 15x
Flutter Kicks (Early Bird) IC 15x
Freddy Mercury (Freebird) IC 15x
Iron Cross Crunch (Angus) IC 15x
Count Closing on house.
Early Bird wife
F3 brothers that haven’t made it to the gloom in awhile. Reach out to them and check up on them
GoRuck Tough: August 17 (Contact Angus or Vila for more info)
Tough Mudder: September 15 (Contact Ohms for more info)
Taco Tuesday see Early Bird for more info
HDHH see Whittler for more info
WOD: There is a time for everything, and a season for every activity under the heavens: a time to be born and a time to die, a time to plant and a time to uproot, a time to kill and a time to heal, a time to tear down and a time to build, a time to weep and a time to laugh, a time to mourn and a time to dance – Ecclesiastes 3:1-4
This weekend I went to my parents in AL and had a lot stuff planned with my family and to catch up with old friends but as soon as I got to my parents home I found out we were attending a funeral on Saturday that changed all my plans. At the funeral it was nice being with loved ones and taking the time to show our respect. It gave me time to put things in prospective and to enjoy the moment. We tend to live life from one event to the next rarely taking time to reflect on what we just accomplished. Just know that there is a season for everything and that its ok to take time for yourself and family.