The GridIron Gang welcomed an SOJ Summer Tourist this morning. WhiteDeer is still having caber PTSD but at least he stuck around to see. Choosing “more miles” instead of the DTH beatdown, we bid farewell to Gypsy and Mooseknuckle (not sure of his actual name but this bro is proud of his junk and keeps it on display). The remaining 11 PAX followed YHC onto the GridIron.
The THANG:
WARMERAMA:
- Mosey loop around the football field
- Circle up for Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
- MUSICAL BEATDOWN expectations reviewed – promised no Burpees
COP #1:
- Mosey over to the pickleball courts and circle up in the grass for all the spectators
- Play “Three Little Birds” by Bob Marley (3:01)
- Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry” (very glamorous moves)
COP #2:
- Mosey loop around courts to another grassy area
- Play “Dancing in the Moonlight” by King Harvest (3:02)
- Single-leg SSH’s to the beat
- Squat for every “Moonlight”
COP #3:
- Mosey through the hedge and poison ivy to the Strikers parking lot
- PARKING LOT TRACERS then circle up
- Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
- Flutters to the beat
- WWII for every “Sittin” or “Sit”
INTERMISSION:
- Sprint to the top of the lot, circle back for the SIX
- Plankorama Review of the F3 Mission, Credo, and 5CP’s
COP #4:
- Mosey into the Strikers compound
- Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
- Hand-release Merkins to the beat
- Hop up for a Burpee Clap for every “I know” or “I wanna Know”
COP #5:
- Mosey further along the alleyway and find a soft area of turf to circle up
- Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
- APD’s to the beat
- Kimchi Twist for every “Brandy”
COP #6:
- Turn around to head back to the start, with some moving routines along the Strikers alleyway and then circle up
- Play “I get Around” by The Beach Boys (2:15)
- Ankle Raises to the beat
- Q calls variable arm exercises for the duration of the song
COP #7:
- Mosey back out to the parking lot, circling back for the SIX, bid farewell to Pigskin heading out early to help with a grandkid, then circle up in the lot
- Play “Help Me, Rhonda” by TBB (3:11)
- Hold Plank and Shoulder Tap when you can, but then do a Groiner for every “Rhonda”
COP #8:
- Mosey down the lot and back to the grass adjacent the pickleball courts
- Play “Bring Sally Up” by HIIT BPM (3:25)
- Hold squat for duration of the song, recovering to a brief stand with every “Up”
Mosey (as best you can on jello-legs) BTTF:
- Variable Plankorama for the final 3 minutes
COT:
- Counterama # 11
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
Prayer Requests:
- Polly’s daughter has a heart surgery coming up soon
NMS: The initial question was “Is it the SOJ takeover again?” and then “Where are you hiding the logs?” Haha… Beautiful morning to be back with the Gridiron Gang, and YHC promised something they’d enjoy, and no burpees. This same musical routine (less songs/time) was provided to our elders at 45MoM earlier in the summer. Was pleased to see all the PAX singing along to these classics – and who knew Pigskin has a great singing voice! Is there anything that man can’t do?! Anyway, it was a solid you-vs-you beatdown, and everyone agreed we owe a beer to Gypsy for escorting his bulging companion off the premises. Someone lend that man a pair of shorts! Until next time fellas, Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour
- 8/25 – 7am Sunday Funday, kid-friendly ruck/hike from Pump House Park
- 8/25 – 8pm Brandermill Ruck
- 8/27 – S.Frog #50 at Heartbreak
- 8/28 – New AO “Green Mile” at Mosely Elem
- 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
- 9/4 – Kickoff Ruckhenge QSource
- 9/20&21 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
