Always Increasing at WIB

Always Increasing at WIB

QIC: Spamalot

Date: 07/30/20

PAX: Starfish (WD), Flyby, HOG (WB), BAM, Tarheel, Spamalot (QIC)

It seemed like months ago that Site Q Burns asked YHC to Q WIB.  Or was it last week?  Who knows, what is time really?  WIB is a great AO to Q at for a number of reasons.  First, the Q gets to pick the location.  Which usually means a very very short commute.  For YHC, nothing is closer than Jamison Park, location of Mayhem.

Second, as Q, all you have to do is wind up the Pax and off they go!

As YHC pulled into the parking lot with 15 minutes to spare, HOG was already there.  I assume he was still awake after completing the Sasquatch.  What a horrible idea that was by our brothers.  Tclaps to the 7.5 pax locally who completed it!  We did it!!  (that’s the royal WE).

At the stoke of 5:30 we began with the F3 Mission statement and 5 Core Principles.

Then time for some warm o rama:

SSH, Arm swirly things (forward and reverse), Merkins, and IST.  All x 10, all IC.

The THANG

Grab a rock.  Small to medium small, as high number of reps will be completed, and some movement with rock.  HOG did not listen….at all.

Beginning at first corner of parking lot, perform 10 reps of exercise.  Then carry rock to far corner of parking lot.  Perform 10 reps of next exercise.  Then carry rock to 3rd corner.  10 reps of that exercise.  Carry rock to 4th corner of lot, perform 10 reps of that exercise.

The exercises:  curls, Overhead Press, Bent over rows, and skull crushers.

After skull crushers, leave rock and mosey to lower parking lot.

Run 1 lap around lower parking lot.

After running lap, mosey to covered picnic table area and complete:  10 box jumps (or step ups) and 10 WWII situps.

Mosey back to your rock, pick it up and return to start for curls.  This ends the cycle.

With the second cycle, increase number of reps by 5.  Thus 15 reps of exercises with rocks.

For running the laps at the lower parking lot, increase number of laps by 1.

For Box jumps and WWII, increase by 5 reps.

Continue this pattern until time called.

Everyone got through at least the cycle where 30 reps of rock work and 4 laps were completed.

Time!

NMM

Per YHC’s Garmin – over 2 miles and 527 calories burned.  3.0 training effect.  Will take those numbers every day of the week.

No Site Q.

Despite being a 70 percent HC, THE Pony Express did not post.

Humidity was high.  Again.  Although, the pax agreed it was a smidge lower than yesterday.  But not by much.

HOG, Flyby and Tarheel were out front and running away from the rest of us.

HOG admitted that by the end, his rock choice was indeed poor.

Had been a while since YHC had worked out with Tarheel.  Did not recognize him.  Fault is entirely on me.

Bam was essentially working out alone.  Not fast enough to keep up with the lead group, and too fast for YHC and Starfish.

There are some large frogs out and about.

Lots of activity at Jamison Park this morning.  City employees and early morning walkers.

Announcements/Prayer Requests

The Shmed is coming!  Come experience a great time for a worthy cause.  Register now!

https://secure.qgiv.com/event/the_shmed/

No spoken prayer requests

YHC took us out.

Thanks boys, appreciate your attendance and presence this morning.

Have a great day!

Spamalot

#wearamask

#spamtan