AO: Screaming Eagle (Our First Friday Workout!)
#of PAX: 12
THE PAX: Foxtrot, Nomad, 8-Penny, Tiny Tank, Glass Joe, Crosswalk, Trolley Stop, Stiffler, EPO, Sir-Mix-A-Lot, Tombstone
QIC: Chicken Noodle
– Moroccan Nightclub x40
– Cherry Pickers x20
– American Hammers x20
“If a man is called to be a street sweeper, he should sweep streets even as a Michaelangelo painted, or Beethoven composed music or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, ‘Here lived a great street sweeper who did his job well.’” – MLK JR
Interval run to parking lot in the back of Veteran’s Park with leader always carrying medicine ball and passing to pax that runs in front.
Line up across parking lot for Bearpees Round 1 – OYO 1 Burpee followed by 4 count bear crawl forward. Do this to the first median. Recover, then flutter kicks x20. Round 2 – OYO 2 Burpees followed by 4 count bear crawl forward. Do this to the second median. Recover, then lbc’s x20. Round 3 – OYO 3 Burpees followed by 4 count bear crawl forward. Do this to the third median.
Partner up for DORA 1-2-3
Partner 1 runs to the first median while partner 2 completes 100 merkins. Partner 1 runs to the second median while partner 2 completes 200 lbc’s. Partner 1 runs to third median while partner 2 completes 300 squats. MARY while you wait for PAX to finish.
Interval run back to flag with leader carrying medicine ball and passing to pax that runs in front.
MERKIN CIRCLE All pax circle up in Merkin position. YHC does 1 Merkin and all pax follow in order. YHC does 2 Merkins and all pax follow in order. YHC does 3 Merkins and all pax follow in order. YHC does 4 Merkins and all pax follow in order. All pax hold position while waiting. (Count to 125 total)
Foxtrot – Have really enjoyed posting with you this week! You set the tone so well!
Nomad – Glad you’re back this week! We’ve definitely missed you! Strong work!
8-Penny – You are a MACHINE! The number of merkins you can do in DORA 1-2-3 blows my mind.
Tiny Tank – Way to step up and take Site-Q for Friday’s! Excited for a bonus workout and your leadership!
Glass Joe – Your F3 name should have been “Jimmie John’s” because you were freaky fast in the Interval Run this morning!
Crosswalk – Strong work as always! That beard gets better and better every time I see you.
Trolley Stop – I don’t think I’ve seen you tired yet…or maybe you just hide it really well? Regardless, way to kill it out there!
Stiffler – Strong work out there today! Pumped that we’re doing this thing together. Keep up the consistent workouts and your positive attitude!
EPO – Can we talk about those air-clap merkins today? RESPECT. You always bring the heat and I appreciate that!
Sir-Mix-A-Lot – You have a gift for encouragement! Thanks for making me feel welcome at my first workout. That’s what brought me back!
Tombstone – Great meeting you today and strong work out there! Looking forward to future workouts together!
Prayers/Praise for Foxtrot’s daughter on her progress at Quantico.
Announcements: (EPO) Screaming Eagle t-shirts available for purchase. Check out Slack. Also discussed GO-RUCK custom heavy for F3 in April.
CLOSING THOUGHT: “Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not suprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.” – CS LEWIS
Grateful for the VQ, the PAX and F3!