K.I.S.S workout 10-01-2020

  • When: 10/01/2020
  • QIC: Wrangler
  • The PAX: Flying Tomato, Squirrel, Teton, Baby Ruth, Scout, Dos XX, Dockers, FroYo

9 PAX showed up to for another #beatdown at the Stronghold, and hopefully came away a little bit better than before. 

The Thang:

Warm-up lap around the block back to BB Courts for COP.

COP:  Good Mornings x 15, Arm Circles x 15, Flapjack x15, Grass Getters x15, Imperial Walkers(all in cadence)

We then hit the streets for an Indian Run around Broad Street back to the First Bank Stage for a little fun.

We completed the following:

AMRAP Style Tabata (30 seconds, 5 seconds rest) 10 seconds between rounds (total of 4).

Exercises: Merkins, Streamline Squats, Burpees, Streamline Lunges

Moseyed back to BBall Courts for our spot on the front wall for the following:

 AMRAP Style Tabata (30 seconds, 5 seconds rest) 10 seconds between rounds (total of 4).

Exercises: LBD’s, derkins, step ups, incline merkins

Madbum graced us with his presence as he roared thru to MOD in his Vette. Next time, join us ‘Bum. We saved a spot for you.

We had some more time, so we circled up at the BBall Courts for some Mary.

Mary consisted of: Shoulder taps x 33, LBC’s x 17(IC), Long Slow Flutter x 17 (IC), Rosalita x 17 (IC), Dollies x 17 (IC), homer to Marge x 50 (OYO), finished with some Broga.

We then proceeded with Countorama, Congratulated Dockers on a fine career at Penick Village, and wished him well in his future endeavors.  Dos XX, Squirrel and Baby Ruth talked about donations to Northern Moore Family Resources (trying to get to 100K to get a matching donation of 10K, I believe) Ask Baby Ruth for the details. Prayers and Praise for all the Pax as they continue to complete their Virtual challenge to go from one side of NC to the other side. Keep it up fellas, y’all are doing great.  Baby Ruth led us out in a prayer. Baby Ruth has Q tomorrow for Paynehurst at Camelot Park in Pinehurst.

Moleskin: I really appreciate everyone showing up, and putting forth excellent effort. This was a very simple workout that will pay dividends in the future.  Daily Positive from Jon Gordon today was the following:

Three Reminders today

  1. You don’t have to be perfect to start. Just start.
  2. Don’t be afraid to fail, 
  3. The Best is yet to come.

Powerful message and one that is a nice reminder that if we waited for the perfect opportunity to do something, we would be waiting a long time. You have a band of brothers (F3) to pick you up and dust you off when needed. Trust in your shield lock (if you don’t have one, reach out to one of your brothers and start one). The Lord knows what path you need to be on, and will be with you always.  I appreciate every one of y’all and I will See Y’all next time in the gloom.

-Wrangler

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