Author: Handshake

7 tough guys expecting rain missed out on the 3:00 am downpour and here is what transpired

COP under the covered bus loop- lots of stretching, Lighthouse has noticed YHC likes to stretch

Mosey to PES Bus Loop for a Triple Check – P1 Pole Smokers, P2 Flutter Kicks, P3 run the to the bottom of the Bus Loop and Bear Crawl back x 3 rounds

Dips x 20 followed by Donkey Kicks x 20 x 3 rounds

Decline HRM’s x 20 followed by 20 Squats x 2 rounds, 1 round of 30 Ben

30 Bench Kicks x 1 round

Mosey to the Pull Up Bars – Triple Check – P1 5 Pull Ups, P2 Squats x 3 rounds

Mosey back to the Quioccassin Middle School Bus Loop. Each person call out an exercise we previously completed and do a round of 10.

Mosey back to the Flag for 2 minutes of stretching to close.

Announcements – 8 year convergence on 9/24 @ 7:30 at Gridiron followed by the Sit and Sip at Gomers Uncles place. Faceplant is planning the annual Shawn G Hogan Beer Mile sometime in October

NMS – good crew today. It was good to see Tater and Pinto, it had been a while that YHC has had the opportunity to workout with them. Glad to see Lasso. Rare appearance by Hutton at Heartbreak. We missed Honeydo, but as Atilla pointed out it would have been two days in row. Always good to see Lighthouse and hear/smell Atilla.

Six grizzled veterans and one FNG joined for this weeks episode of Heartbreak Ridge.

Mosey to the Gas Pumps for an extended COP/Stretching session. Lighthouse noticed YHC is aging given the amount of stretching we were doing.

Mosey to the Playground at PES and partner up. P1 complete 5 Pull Ups, P2 WWII’s for (3) rounds, P1 complete 5 Pull Ups, P2 opposite Elbow to Knee WWII’s for (3) rounds?, P1 complete 5 Pull Ups, P2 Incline Merkins for (2) Rounds

Mosey to the Blacktop for a Triple Check P1 Wall Sits, P2 Flutter Kicks), P3 Bear Crawl to far side of the Blacktop x 3 rounds.

Mini Dora – 50 HRM’s, 100 WWII’s, 150 Jump Squats

Mosey the long wall back to Pemberton and all the way down back to the main entrance to Quioccasin Middle and back to the Flag.

Five Minutes of Mary: WWI’s with touching knees, toes, back to kness x 30, American Hammers 3 Count x 30.

Announcements/Prayer requests – none today

NMS – quiet day, we were missing some regulars but the hot temperatures were definitely not missed. It was great to have a FNG today (Lasso) named affectionately after Ted Lasso. Lasso is the husband of Lighthouse’s niece. They are from outside of Kiev, Ukraine and fled because of the war. They will be staying with Lighthouse and his family for a period of time. Lasso played professional Soccer and is originally from Western Africa, Biafra which is part of Nigeria. Lasso is currently in school and wants to get into Soccer coaching. Lasso seemed like a great name for this motivating FNG.

A quiet group of 7 gathered for this weeks Heartbreak Ridge and this is what transpired

Mosey around the front of the school and back around to the Bus Gas loop area for a COP which included various exercises

Mosey to the Bus Loop, and line up along the 7 Poles. Everyone does Pole Smokers but P1 does 10 and runs down 7 poles. P2 repeats until the end. Exercises to swapped at exhaustion to LBC’s and HRM’s

Mosey up to the loop in front of Pemberton Elementary School for a Triple Check. P1 does Wall Sits, P2 does WWII’s, P3 runs the loop.

Mosey over to the Playground on Pemberton Elementary School and partner up. P1 does 5 Pullups, P2 does Flutter Kicks (round 1), Freddie Mercuries (round 2). Repeat for 6 rounds.

Mosey to the field and do a Four Corners, Corner 1: 10 Burpess, Corner 2: 20 HRM’s, Corner 3: 30 Jump Squats, Corner 4: SSH’s

Mosey back to the Flag for 4 Minutes of Mary with various Ab exercises.

Announcements – The Bridge this weekend, Honeydo is the Q but if you’d like to Clown Car reach out to him

Prayer Requests – Johnsonville and Chum Bucket as they get through Covid

NMS – After a long 10 days of no F3 it’s always hard to get back. Easiest 2 ways to come back after a break is to: 1) Sign up to be Q: you have no made yourself responsible and expected to be there, no excuses 2) You choose the workout, so you can ease yourself back in or “pull off the Band Aid” your choice. The Backblast title comes from #2 “if you don’t like what is being said, then change the conversation” meaning if you don’t want to get your butt kicked by someone else’s workout, then sign up to lead.

YHC has enjoyed his 4+ years in F3. It’s allowed YHC to see what and how other people lead/are inspired to lead/lead in their own way. Also, it’s allowed YHC to see and recognize his own personal limitations and struggles. While vacation and sleeping in was really nice, it’s not sustainable for YHC’s mental and physical health.