February 5, 2020
PAX: Hightower, NAFTA, Hot Dish, Elvis, Sidecar, YNAB,
Warmup: SSH, arm circles, Downward Dogs/Cobra pose, Imperial Walkers, and everyone’s fav Mountain Man Poopers. Mosey to Target parking lot w/ sprint to top
The Thang: Modified B.O.M.B.S. I trolled the F3 exercise site for a new exercise and found “Cut a Flip”* combining Merkins and Big Boy Situps. Perfect to modify B.O.M.B.S., normally 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Situps, 250 Squats
But we did the following: Partner up. Runner runs down the ramp and performs 5 Burpees, sprints back to top. Partner begins 100 Overhead Claps, the 250 Cut a Flips (accounting for 150 Merkins, 200 Big Boy Situps; next time will do all 350), and finally 250 Squats.
With a little time left, we did a mini-BRR workout, since we’re starting to organize an F3TheCapital team. Mosey to bottom of parking lot, sprint up 2 ramps to top, run down ramps as fast as possible without tripping. My first BRR taught me to train downhill as well as uphill. I had leg two, a seven mile downhill run that left my shins unprepared for the legs that followed.
Mosey back for Mary: Heals to Heaven
Announcements: In Defense of Food Feb. book challenge. Read it to discuss at the end of the month (probably not over a steak dinner). QSource tomorrow (Thursday) is virtual; click link in Slack. Upcoming 5K at Lake Braddock Secondary School is a great recruitment opportunity; let’s get guys out there. You don’t have to be a runner; it’s only 5K. Run/walk acceptable.
COT: Important to train downhill as well as uphill. Don’t forget to keep improving when life is going well. It’s those times when people become lazy, or proud, or whatever. But real problems and challenges don’t go away. Prayer for humility.
Great to lead six HIMs today at Compound.
*”Cut a Flip”: Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.