The Sandwich – ReBirth and Rules to Live By @ Urban Assault 07.05.2019
QIC: 5$ Footlong
Date: 7/5/2019
PAX: Palin, Starfish, (WD - 64) Nails, Greenspan, TPS, H.O.G., (WB - 22) Dr. Seuss, JarJar, Snookie, Posthole, Bubbles, 5$ Footlong
#Cobains for a late BB. YHC finally decided to throw his name in the ring to lead a workout, about time. YHC has now been a member of the #F3Nation for 3 years as of June 25, 2019, and remaining #SadClown free since September 14, 2014. Figuring it would be tough to follow up a convergence with an appropriate level of beatdown, YHC determined a method to display consistency and accountability to the pax utilizing Proven Disciplines that enabled YHC to lose 175lbs and thus receiving the name 5$ Footlong…and not “Jared from Subway.” 12 Pax came out to hear and participate in some sandwich artistry.
WARM-A-RAMA
SSH
5 Burpees OYO
Whirly w/ Clap
Abe Vigoda
THE THANG
Said Disciplines/Guardrails:
Consistency – Every 3 Minutes, 5 Burpees OYO
Accountability – Partner Work
Topping 1 – How YHC started in his fitness journey, “Could only WALK the parking lot at work”
The Pax Mosey’d from starting location to Parking Lot just south of Bailey Park, Lining up on along the parking spaces perpendicular to 4th Street. Pax would “WALK” across the lot performing named forms of transportation. All while staying Consistent.
Forms of Walking Transportation included:
Inch Worm Merkins
Lunge Walk
Bear Crawl
Crab Walk
- The Pax was able to get through approximately 5 sets of 3 minutes = 25 Burpees, before moseying to the next location.
Topping 2 – Running with Exercises thrown in, “What else can this body do?”
Pax Mosey’d from South Parking Lot to Stage Area of Bailey Park, Partnering up due to YHC’s emphasis on Accountability, and performing AMRAPs until the partner ran to the corner of 4th & vine and back, Flap Jack.
Exercises Performed:
People’s Chair
Peter Parkers
Parker Peters
Low Slow Flutter
Box Cutters
- The Pax was able to get through approximately 6 more sets of 3 minutes = 30 Burpees, before moseying to the next location. YHC is noticing that time seems to be a theme here…
Topping 3 – When approached with a Plateau, how do we break through it? Hint…Discipline, not motivation.
The Pax Mosey’d from Stage Area to Incendiary Brewing and the corresponding half wall and running pit combo, making sure to keep Consistent on their journey. The Pax then partnered up a second time…YHC really hammering those disciplines home…and performed an AMRAP at the half wall while the partner ran and tagged the wall on the far side of the running pit.
Exercises Performed:
Dips
Step-Ups
Monkey Humpers
- Omaha to pick up the 6, and head back to the start for a brief bout of mary. The pax was able to rotate through approximately 3 more sets of 3 minutes = 15 Burpees.
Mary
Upon return to the launch point, there was an opportunity for one final round of consistency before Mary. YHC called for some Pax led mary, Palin identified straight legged Heels-to-Heaven x20 I.C. as a suitable option. Upon reaching the very final minute, some would say, an overtime action, Starfish identified one final exercise that YHC can’t remember, potentially from all the burpees and lack of oxygen to the brain.
CoT
No FNGs, Starfish brought out Brother-In-Law, Nails. #Cobains For not remembering Nails’ home region.
Prayer Requests – Nails dealing with some issues with the M about posting and general wellness, Prayers Brother.
YHC took us out, asking for light to be shared with all, for the Pax to be beacons for that light, and Humble Thanks for the freedoms that we have been given because of the sacrifice of others.
NMM
- #TClaps to Ardmore Pax that ran to the AO.
- Snookie had a solid #ClownCar coming to triple the pax.
- Honor to partner with Dr. Seuss, crushed the running portion of accountability.
- Starfish, dropped a No Quit on the Pax, challenging us all to be better.
- JarJar looking strong, impressive sweat angel during mary.
- Palin modified as necessary, except his mods made the exercises more difficult.
- Greenspan and Posthole quietly Sugar Ray-ing the AMRAP.
- Good to see Bubbles out for my VQ. #Kotters
- H.O.G. delivered some of the cleanest inchworm merkins around.
- T.P.S. always putting in 100%, honor to share the stage with you, literally.
- HUGE #TCLAPS to Nails for giving us the full #LarryBird. Coming out and showing us what never giving up actually looks like. Only telling YHC he’d shoot me if he heard “Burpees OYO, one more time.”
No Fun was had, but ALL got better. I appreciate Cheesesteak loaning me the keys, and for the Pax that came out to support my VQ. It was a true honor to lead these fine pax through a beatdown. Looking forward to the next one. Maybe we’ll expand 5 on the 3…SYITG
