Coupons at #Warthog Again!!!

Coupons at #Warthog Again!!!

Workout Date:

09/22/2018

QIC:

OneCall

PAX:

Flop, Valvano, Screamin' Eagle, Billboard, Flash, Mudslide, Jingles (RESPECT), Bluegrass (cycle only), BrownBag (cycle only), Macho Man(cycle only), OneCall (QIC)

The Thang:

Conditions
66..what?  Yep!

Yesterday at #BeachBells, I wandered over to our “secret” stash of cinderblocks to be sure they were still there for today’s planned beatdown.  They were.  Good.

The cyclists came in as YHC got to chat with Screaming Eagle and Valvano.
Then, most of the cyclists had to leave.  Sad.  But Billboard and Jingles stayed.  They are super awesome.  BlueGrass is still covered in horrible jellyfish stings.  Poor dude.  I noticed Weedeater wasn’t cycling.  Surely he would post for the beatdown, especially after a HC to Billboard and Flash.  Nope.  But you will all be glad to know he showed at Joe’s for breakfast to replenish whatever calories he burned sleeping in.

COP
SSH x 20 IC
Diamond Merkins x 10 IC
IW x 20 IC
Merkins x 10 IC
Tempo Squat x 20 IC
Wide Arm Merkins x 10 IC
Lunge – 10 each leg OYO
CDD x 20 IC
Windmill x 10 IC
Tempo Merkin x 10 IC

The THANG
Pair up.  Grab a cinderblock – 1 per pair
We would be doing exercises DORA style, but just 1 exercise at a time
Each group of 2 PAX would complete cumulative reps.  1 would do reps; 1 would run width of field and back

Shoulder Presses x 150 – full ROM – no head tapping
When finished, link legs/feet with partner, and do AMRAP BBSU’s with the cinderblocks going up and over head and touching ground and then up and handing off.  When everyone was done with shoulder presses, everyone do 10 BBSUs (both PAX doing 1 was 1 full rep) with the block, or 20 without it

Curls x 100 – full ROM – no ridiculous elbows bent and bend your waist nonsense we tend to see
Repeat BBSU’s as described above

Swings x 150
Repeat BBSU’s as described above

Tricep Extensions x 100
Repeat BBSU’s as described above

Shrugs – a little different – P1 do 50 right side while P2 planks; switch; then P1 do 50 left side while P2 planks; switch
Each PAX does 100 – 50 each side

Goblet Squats – Full ROM!  Back to running
Repeat BBSU’s as described above

Bent over rows – P1 does 25 right arm while P2 does AMRAP Flutters; switch; then P1 do 25 left arm while P2 AMRAP Flutters; switch

8 minutes remain
2 groups of 4
P1 stands and P2 has head by feet of P1 and grips P1 ankles.  P2 leg lifts up to P1 who throws P2’s legs down hard.  AMRAP while P3 does AMRAP LBC’s and P4 SPRINTS across field and back (the timer).  Rotate it.
Finished this in a little over 2 minutes, so time to rinse and repeat.

Then, to finish, 22 Merkins in single count cadence – #22Kills

Time

COT
Count-O-Rama – 8
Name-O-Rama
Prayer request – All those affected by Hurricane and Flooding
Prayer requests for Handy Manny running the 50K storm the beach, and Hoser rucking it
Prayer requests for first responders
Prayer requests for hospital employees working nonstop and having to sleep when they can at hospital
Prayer requests for shelters that are opening and the staff and families
Prayer requests unspoken
BOM by YHC

Moleskin
– Great time today
– Strong work by everyone!
– All week I have been stranded from my office, so I have been going around with various PAX helping where needed.  It is amazing to see the work being done by our men.  They jump in with everything from evacuations, loading and unloading homes and belongings, offering filling and delivering sandbags, and most importantly, prayer and encouragement.  This is the time that we focus on that 3rdF.  On doing something and seeing something bigger than ourselves.  Of coming together to HELP.  To SERVE.  When people who are struggling to figure out what to do, how they are going to do something, or where they are going to go, all of sudden see 2, 3, sometimes 8 men show up and start serving and helping them, they are impacted.  Our impact on our community is amazing.  We don’t do it for fame or glory.  We do it to serve.  We do it to help.  There are many families who have been, who are, and who will continue to struggle, and if we can help and impact them, we are doing what we have been called to do and what F3 has physically prepared to be able to do.  I am humbled and honored to be part of this amazing group of #HIM.

Announcements
– Still a lot of work that needs to be done and Snips’ organization is a great place to start – https://www.disasterhelp.me/
– Listen to this awesome call that HoeDown planned out – http://rec001.freeconferencecalling.com/mp3/1476441/375711/LA3501_09222018063043530_1178521.mp3

Aye!
OneCall

Leave a Reply