COUNT-OFF & NAME-O-RAMA
PAX: Aaarrrggghhh, Ina, Splash, Spread, Princess Turtlehead, Candyland, AlrightAlright, Rocket Man (Charlotte, NC), Bing (Hickory, NC), Gold Digger, Coach K, Special Sauce
QIC: Mile High
AO: Caruth Park
F3 DISCLAIMER & WELCOME: Given
Cotton Pickers x15
Willie Mays x12
Mountaineer Motivators x10
A roundabout mosey over to the field
Duration Dora – traditional Dora (merkins, squats, LBC’s) but instead of counting reps, it was done continuously for 20 minutes. Each exercise was done AMRAP (as many reps as possible) with a focus on form. When form started to fail, modifications should were made. Each partner rotated through the exercises after each swap.
11’s – CDD and burpees running across the field in between sets (10 CDD’s and 1 burpee, run, 9 CDD’s and 2 burpees, run, etc.)
American Hammer x32
Rugby situps x15
Flutter kicks x15
CIRCLE OF TRUST/BOM:
Accountability is submission to standard through enforcement and consequence (having someone tell you that your form is off, getting pulled over for speeding, etc.). Discipline is monitoring yourself for adherence to a standard (knowing your form is suffering and fixing it or modifying appropriately, making time to study scripture regularly, etc.). We should all look for areas of weakness where we need accountability and utilize the areas in which we are well disciplined to help build up another man.
There was a healthy amount of mumblechatter during the warm-o-rama. Many PAX found the mountaineer motivators to be an entertaining dance routine, some even incorporated additional hand movements. The Duration Dora provided PAX with an opportunity to focus on their form without the pressure of keeping up with a rep count. Some incorporated clever modifications like Splash who used the small hill behind us to turn the merkins into irkins.
YHC’s explanation of the 11’s created a little bit of confusion, but everyone figured it out after the first set. Considering the amount of burpees done the day before, several PAX complained about burpees being one of the exercises in the 11’s. YHC took the complaints as a compliment. PAX should be grateful that we ran out of time for the bear crawl set YHC had planned.
- Run Ranger Run – log miles
- Bourbon tasting on Thursday. Bring diapers.
- There might be a happy hour on Friday. Chairman Mao is championing that cause.