10 PAX: Icy Hot, Pop-a-Squat, Grease Fire, Gump, Sweet Roll, Motown, Mortar, Levy, Tony the Tiger,
Q: BabyShark
5:30 a.m. 10 PAX met near the shovel flags anxiously awaiting the start of the Stormbreaker. The weather was fantastic and the sun was beginning to peak. Babyshark completed a Smurph next door and was ready to roll. He introduced himself, the F3 Mission Statement, 5 core principals and credo. No FNGs.
5:35 a.m. Following the introductions, the group moseyed west down the hill and around the round-about and circled up at the west end of the Werner Park parking lot.
Warmarama: Led by Baby Shark. 15 Tappy Taps, 15 Harry Rockets, 15 Moroccan Night Clubs, 15 Abe Bogodas.
5:40 a.m. Pre-Thang: The group stayed in a circle and Baby Shark played the Baby Shark song and issued a challenge. The following verses lined up with the following exercises:
– “Baby Shark” = Diamond Merkins
– “Mommy Shark” = Ranger Merkins
– “Daddy Shark” = Merkins
– “Grandma Shark” = Workins
– “Grandpa Shark” = Groaners
– “Lets Go Hunt” = Air punches
– “Run Away” = Mountain Climbers
– “Safe at Last” = Wipe the brow
Just when the PAX thought they were down, Baby Shark had the group stay in a plank position and the Baby Shark song led into “Rise” by Edder Vedder. The PAX held the plank for the entire song lasting approximately 2:30 minutes with side planks and hand raised when Eddie sang “Rise Up.”
With the arms warmed up the PAX lined up in a straight line and completed 3 sets of 20 jump squats followed by a sprint run to the nearest light pole (approximately 100 yards) with slow jog back. For the 2nd set the sprint was replaced with bear crawl.
5:50 a.m. Thang: The PAX split into 4 groups and the Thang consisted or 4 stations with a push group at station 1. Since it was May 16th, all exercises were performed in sets of 16. The push group performed 16 Burpees and pushed counter clockwise around the parking lot. Station 2 was a core station with Freddie Mercuries, LBC’s, Hello Dolly’s, Heel Touches and Heels to Heaven. Station 3 was more aerobic with Side Straddle Hops, High Knees, Bobby Hurleys, Cherry Pickers and Chinooks. Station 3 was upper body with Tempo Merkins, Mountain Climbers, Carolina Dry Docks, Diamond Merkins and Plank Jacks.
Baby Shark was with Levy and Tony the Tiger in a group and they were lucky enough to end on Station 1, so they got 16 additional burpees in.
At around 6:05 a.m. Baby Shark called Omaha and the PAX moseyed back to the shovel flags taking the same route back.
Mary: The group performed 16 Nolan Ryan’s and 20 American Hammers Rancid Style.
Announcements: Brick Builder is coming up and we are looking to hit 100 participants. Sign-up and you will be placed on a team. Black Tuesday has his VQ at the Danger Zone on May 18th. He’s been accelerating well so go out and support.
Prayers: Mortar’s friend Zach who succumbed to suicide. Prayers for all those hurting PAX.
COT: Baby Shark shared his appreciation for Monday morning workouts and the opportunity to start the week off strong with a positive attitude. Baby Shark told the parable of 2 men traveling on a road between 2 towns where each man stopped at a fruit stand. The first man asks the vendor what type of people live in the next town. The vendor asked the man “what kind of people live in the town you are traveling from?” The man responded that people were generally bad, cheaters and dishonest. The vendor responded, “well unfortunately you will find similar people in the next town.” The man shook his head and went on his way. They man traveling by stopped and asked the vendor what type of people live in the next town. The vendor again responded with the question “what kind of people live in the town you are traveling from?” The man responded that people were positive, honest and strong leaders. The vendor responded “well you are in luck because the next town has those people as well if you look for them.”
Have a positive attitude as you approach your week. If you seek negative people and negative thoughts you will find them. Seek positive people and positive thoughts and you find those as well. It’s your choice.
BabyShark ended with a prayer.