04/29/2021 - Two Wolves - Hungry Like the Wolf
AO: Two Wolves
When: 04/29/2021
PAX:
Number of Pax: 7
Pax Names: Calvin Klein, Cousin Eddie, Crab Legs, Half Price, Ken Doll, Lewinsky, Thumb Drive,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
AOVQ!
YHC is hoping you will join him for his first time Qing at Two Wolves. Let’s see what this AO can do! No Coupons needed.
HC in the thread.
The Scene: Mid to high 40’s. It was wet in spots but nothing to mess with the plan. Woke up early and made it to the AO by 5am. I was the first one there. Should be a small group. Which I do enjoy more often than not. I had a moment of weakness last night and complained about the low turnout. It just got to me, I guess. Again, moment of weakness that I will check myself about going forward.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 10
Bat Wings x 10
Monkey Humpers IC (4 count) x 20
The Thang
The Cooper
Run up the stairs, 10 Burpees, 10 squats, 10 merkins
Run down the stairs, 9 Burpees, 9 squats, 9 merkins
Run up the stairs, 8 Burpees, 8 squats, 8 merkins
Run down the stairs, 7 Burpees, 7 squats, 7 merkins
Run up the stairs, 6 Burpees, 6 squats, 6 merkins
Run down the stairs, 5 Burpees, 5 squats, 5 merkins
Run up the stairs, 4 Burpees, 4 squats, 4 merkins
Run down the stairs, 3 Burpees, 3 squats, 3 merkins
Run up the stairs, 2 Burpees, 2 squats, 2 merkins
Run down the stairs, 1 Burpees, 1 squats, 1 merkins
Make sure you hit every step. This is the only AO in the area with these types of stairs. They are about half the height of parking garage stairs so you need to have fast feet.
THANG 2 Merkin Tennis
DMC – Duck walk, Merkin, Crawl bear – Duck walk to near baseline, 5 merkins, crawl bear back to start. Duck walk to near service line, 10 merkins, crawl bear back to start. Duck walk to net post, 15 merkins, crawl bear back to start. Duck walk to far service line, 20 merkins, crawl bear back to start. Duck walk to far baseline, 25 merkins, crawl bear back to start. Duck walk to other side of court, 30 merkins, crawl bear back to start.
The music was pumpin’ and we even got some karaoke from the PAX like Ken Doll.
Mary
Bruce Lee x 20 IC – 1-Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s
Circle of Trust
Announcements
Lincoln Games is coming the week of May 10 – 15
Prayers
Churchill family
Columbus’s step mom
Naked Man Moleskin
Last week I talked about how I look at F3 as a forest and we are spread apart, branches reaching for the sky, leaning right, leaning left, going toward the sun or moving away. But underneath the surface, our roots are intertwined and we are connected no matter what is going on above the surface. We all have different backgrounds, different opinions and different ideas. But deep down, we are one nation and we stand with each other.
The one highlight from the Oscars that I saw this past week was Tyler Perry’s speech about refusing to hate and the message, “meet in the middle.” If you have a brain between your ears, you know that change can only happen if we meet in the middle. The President echoed this sentiment last night during his address to Congress. So I challenge you as you go about your day to check yourself if you find yourself digging in on something. Ask yourself why do I think I’m so right and everyone else are a bunch of idiots? Why do they think I am wrong? Let’s talk about it and figure it out together.
Now I would like to end with a prayer that should make you think about everything from this moment forward is a gift that you are about to receive.
Bless us oh Lord and these thy gifts, which we are about to receive.
Through thy bounty, through Christ our Lord, Amen.
Peace,
Cousin Eddie