Posted on

Xmas Abs: The Beginning

[youtube https://www.youtube.com/watch?v=P2yeIA-3wOo]
Q – Vila
PAX – Angus, Laces Out, Early Bird, Mudslide, Stairmaster, Picasso, Delta, Snowflake, Ohms
Warm up:

  1. SSH IC x15
  2. Mount Climb IC x15
  3. SSH IC x20
  4. High knees IC x15
  5. SSH IC x25
  6. Cotton pickers IC x15
  7. 8 count bodybuilder (8cbb) 1C x5

Transition:

  1. Mosey to beginning of Walnut Street Bridge
    1. 25 merkins OYO
  2. Mosey to 1/2 way on bridge
    1. 25 merkins OYO
  3. Mosey to Ross’ Landing
    1. 10 – 8cbb OYO

Cycle:

  1. Box jump to top with incline push on each step. (Incline BurpBox: Chatt Box)
    1. 15 squats
    2. 15 flutter kicks

Transition:

  1. Mosey back to the shack by Market Street Bridge
    1. break in the middle to get the pearls back together

10mom:

  1. Flutter kicks IC x15
  2. Freddie Mercury’s IC x15
  3. LBC’s IC x15
  4. Crunchy Frog IC x15
  5. Leg climbers IC x15 each
  6. Pickle dippers IC x15
  7. Hollywood’s IC x15 each
  8. Love Handles IC x15
  9. Plank jacks  IC x15
  10. Box cutters  IC x10

I think I remember all of the 10mom, but do not be afraid correct me.
Quote:
If you build the guts to do something, anything, then you better save enough to face the consequences.
-Criss Jami. Killosophy-
Prayers/thoughts:

  • Laces – step mother in law hip/father in law/wife’s strength
  • Angus – wife’s pregnancy
  • Stairmaster – neighbor’s house fire recovery/transition to new congregation
  • Delta – new job in Marietta
  • Vila – new company needs some traction

Count
Names
WORD!
Swinging hammers,
Vila

Posted on

Vila Q Cherry Blast (The Road Not Taken)

[youtube https://www.youtube.com/watch?v=kcwgRQZGUAQ&w=560&h=315]

QIC: Vila
Date: 10/26/2017
PAX: Ohms, Best In Show (RESPECT), Angus, Snowflake
AO: Hill City (Renaissance Park)

Conditions: 47 degrees. Soakers were on at the park, so there was an extra element of danger. Besides that, clear and dry.

Warm:

Ssh IC 15

Mount climb IC 15

Ssh IC 20

Merk IC 15

Ssh IC 25

Imp walk IC  15

Lbc IC 15

10 burp OYO

Mosey to park: 

by way of the riverside. 25 merks IC on the way

Dora:

100 dips on stage wall

200 lbc

300 squats

while partner ran to the Peace Pad and back

Mosey back:

by way of Frazier. 25 merks OYO on the way

 

1.5 miles total

Swamp box jumps and 15 flutter kicks

10mom EPIC!

Moleskin:

Two roads diverged in a yellow wood,

And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
Robert Frost
 
Life is full of choices, and we choose the paths that we will follow. For myself, I have always chosen the path “less traveled” because I like the challenge. This passage, I think,  accurately describes the men of F3. This is not an easy decision that we make to get out before the crack of dawn, but it speaks volumes about who we are and which path we choose to become better people and better leaders. “And that has made all the difference.”
Count
Names
PEACE!
Swingin’ hammers as always,
Vila