Ran 4 miles on the Tabacco trail

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Yogi started with the mission, but then quickly assigned 10 penalty burpees when Biles arrived one minute late. Yogi explained to “piles” the importance of being on time. Off we went sans pledge and finished the mission and core principles on the mosey to the Lowe’s parking lot. From there we did 10 reps of different exercises at 5 different stations. Yogi pushed us all in both form and execution. 40% effort was promised but 100% effort was delivered. “Piles” was reintroduced to Yogi as Biles and we continued with more exercises including balls to the wall. Back to the flag we moseyed for a round of merry.

Announcements were announced. Praises for Yogi and his 8 year anniversary in F3. Praises for Biles and new addition on the way. Continued prayers for Deet and his family. MIAGD!

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We kicked off the morning with a nice, easy 2.7-mile run. And by “nice and easy,” I mean @Grisham was questioning his life choices by the time we hit the first quarter-mile. But who needs a leisurely jog when you can spice things up with stops for some quality pain stations? We found some conveniently place benches (or was it a bench that found us?) to do Derkins, Dips, Flamingo lunges, and step-ups.

Finishing up with a COT and praying for our children.

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Banjo asked me to fill in for him this morning as he “had to be at work” by 0200. Likely excuse from such a slacker….

This being my first KB Q, and first time using a Tabata timer, I spent a little time last night setting, testing, and creating an incredible playlist theme the pax were sure to enjoy. I also took advantage of the killer Amazon deal on a 45lbKB a few weeks ago and was excited to put it to use. What could go wrong?

The plan was a five-minute warmup followed by five rounds of seven exercises with one minute on, 30 seconds off/rotate. My tabata timer played this out a little differently, but the pax are smarter than my iPhone and me, so we adapted an overcame. At least the music was a hit despite Bluewater’s inability to identify anything but The Black Crowes.

The Exercises:
KB Swings
Curls
Squat with Upright Row
Worst Merkins Ever (Surprise!)
Pull-Ups & Leg Raises
Thrusters (1 or 2 hand) OR Caber Toss
KB Oblique Crunches

Today’s Motivational Message: Don’t be afraid to try new things. If you’re afraid you’re going to F it up, don’t worry about. You probably WILL F it up, and nobody actually cares. We learn by doing, by getting out a trying something. Be the “Man in the Arena.” And as Denali and Goggins reminded us, tell your inner bitch to shut up.

Announcements:
Christmas Party 12/13, it’s not too late to sign up!
Christmas Parade THIS Saturday, 12/9 in DTC

Thanks for allowing me to Q this morning, and hopefully I’m allowed to repeat. I should have this or another Tabata timer figured out by then.

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Today was a Merkin kind of a day. if I counted correctly, the PAX did 200 Merkins over the course of 45 minutes. We started with a quick warm-up, followed by an Indian run to the bridge. At the bridge, we did a set of sevens with Merkins and plank jacks. Mosey back to the flag quick round of Mary, followed by COT.

Today prayers are lifted up for water wings’ grandmother, and for the children who are going to school and struggling due to the ongoing incidents

Thanks to Doula and Renfield for the opportunity to lead.

MIAGD

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