Embracing the Gloom at 42

Preamble:

Pre-blast – Its my birthday.  We’re going for 200 merkins.

Warm-O-Rama:

• SSH – 21
• Moroccan Night clubs – 10.  Plus extended arm stretch
• Arm Circles
• Michael Phelps
• Yoga torso stretch
• Weed pickers
• Windmills
• SSH – 21 (42 total)

The Thang:

Format

Each circuit follows this 6-station format setup in a round:

1. Station 1 – 5 reps
2. Station 2 – 10 reps 
3. Station 3 – 12 reps 
4. Station 4 -10 reps 
5. Station 5 – 5 reps
6. Station 6 – 14 reps 

Rounds: 3 rounds per circuit (each station done three times).

Stations 1-5 were a pyramid style, with reps equaling 42 in each round.

Station 6 was coupon exercise, 14 reps, 3 rounds each equaling 42 reps.

Movement Exercise Between Stations:

• Round 1 – movement exercise 1st half of the cones, mosey the 2nd half
• Round 2 – mosey 1st half of the cones, movement exercise 2nd half
• Round 3 – movement exercise through all cones

CIRCUIT 1: Upper Body

• Cone 1 – Diamond Merkins (5 reps)
• Cone 2 – Merkins (10 Reps)
• Cone 3 – Carolina Dry Docks (12 reps)
• Cone 4 – Merkins (10 reps)
• Cone 5 – Diamond Merkins (5 reps)
• Cone 6 – Coupon Curls (14)

Movement: Bear Crawls

Merkin Count: 126

CIRCUIT 2: Core

• Cone 1 – V-ups (5)
• Cone 2 – Big Boys (10)
• Cone 3 – Leg Raises (12)
• Cone 4 – Big Boys (10)
• Cone 5 – V-Ups (5)
• Cone 6 – Standing Coupon Twists (14)

Movement Exercise: Inch Worm Burpees

Merkin Count (including Burpees): 41.

TOTAL Merkins – 167

CIRCUIT 3 – Agility/Legs

• Cone 1 – Bonnie Blairs (5 Alpha)
• Cone 2 – Line Jumps (10 Alpha)
• Cone 3 – Mountain Climbers (12 Alpha)
• Cone 4 – Line Jumps (10 Alpha)
• Cone 5 – Bonnie Blairs (5 Alpha)
• Cone 6 – Coupon Deadlifts (14)

Movement Exercise: Bernie Runs

CIRCUIT 4 – Lower Body

• Cone 1 – Jump Squats (5)
• Cone 2 – Daniel-Sons (10)
• Cone 3 – Monkey Humpers (12)
• Cone 4 – Daniel-Sons (10)
• Cone 5 – Jump Squats ( 5)
• Cone 6 – Coupon Goblet Squats (14)

Movement: Mosey

Could only get one round in for this round to leave room for the finisher

TOTAL Merkins – 167

FINISHER – Thunderstruck Merkins

• Q played Thunderstruck AC/DC
• PAX performed a merkin every time we heard “Thunder”
• This was for Floater, who missed my Gladiator Site VQ because “he was tired”

Merkins Count – 33

TOTAL MERKINS – 200!

COT:

Prayers for HaHa, who has health concerns he’s working through.

Prayers for Stifler who had a big presentation.

Turning 42 today, I acknowledge that at 41, there was no chance I could do 200 pushups in a single hour.  Coming out to F3 and working out with these guys has helped me achieve that goal.

Naked-Man Moleskin:

I find God moves through this community of men so frequently.  The word God always gives me in F3 is to lean into the hard thing.  Regardless of if you fail, don’t do it right, or struggle your way through, just lean in.  It isn’t for physical strength alone, but emotional, spiritual and mental strength, so that I can be stronger in all places for those who depend on me.  For those whom God has entrusted me to care for.  I’m grateful for the way God uses and moves through F3.