You know it’s Gonna be a Good Day When…

The BackBlast:

… You get paired up with Orlando.  That’s what the gloom is all about.  Even the really gloomy rainy ones!  With only 16 pax at the Widow, it was clear the threat of rain caused excessive fart sacking this morning.  But for the men that came to brave the elements, they got to say, “You know it’s gonna be a good day when…”  And they did, except for Coach.  His mumble chatter mostly expressed his desire to be in the Hotbox. But that’s why we love him. And coach, we did make it there.  In fact, we covered all four corners of the Sharon Amity/Providence intersection.  The location and route is always secondary. The gloom is always about the men who are surviving the gloom beside us.  This morning was especially challenging due to the lack of sleep the pax got last night due to the storm.  But, they still showed up and showed out!  Here’s how:

If you didn’t make if the prerun at 5:15 the warmup started with another prerun

the Warmup:

• 1 mile run down to Woodlark to Audubon to Providence United Methodist
• Circle up for COP
  • Squats X 20 IC
  • Al Gore
  • Squat Straddle Hops X 20 IC
  • Al Gore
  • 1 leg squats
    • Right leg X 5
    • left leg X 5

The thang:

Mosey to stairs at Providence United Methodist and partner up

• partner 1 balls to the wall
• partner 2 run up stairs, bear crawl across the portico, run down other side of stairs
• Flapjack X 3
• Hold peoples Chair for 6
• Head shoulders knees and toes in Peoples chair X 20 IC
• Recover and Mosey to St. Gabes

At the basketball court circle up around the hoops for the Clock

• every quarter hour do 5 merkins and plank walk between until you complete the hour.
• Recover
• 20 count from Coach – His favorite part of the workout
• Hot Lap up the to the top by way of the stairs and then back down to the hoops
• Plank series – hold high (5 seconds) and low planks (10 seconds) X 7
• Recover

Mosey to the Hot Box where shore card tried to get us to clean up their mess for them. – We love you, but we’re here to workout, not clean up your coupons for you!

• Partner one grab a coupon and alternate curls, presses, and skull crushers
• Partner 2 head up the stairs for a hotlap across the parking structure
• Flapjack X 3
• Plank

Circle up for Mary

• 6 inches
• protractor
• Hold 6 inches
• Dolly X 20 IC and hold
• Protractor
• rosalitas X 20 IC and hold
• LBC’s X 50 IC

Endex

COT

Announcement:  New workout in meets at Symphony park on Monday mornings at 5:30 – first 25 minutes are bootcamp, last 20 kettle bells.

Coldcuts always stepping up in leadership took us out.

The skinny mole: (You like that?)

The men of the Valley (YHC’s home area of operation) are always finding ways to support and encourage one another.  Not only showing up, like today in the rain, but always showing up when you need them.  They are always stepping up to lead.  Men like Coldcuts (Q’d DMZ yesterday) and Grave Dancer (Back to back at DMZ and BW’s to support the troops).  That’s what F3 is to me.  Male leadership invigoration happens because men show up.  It doesn’t take much.  The mumble chatter is secondary to your presence.  Thanks to the 16 men that showed up this morning.  All you has to do was swallow the #DRP.  Who are you going to show up for tomorrow?