Accumulator Day

Weather – Delightful.

Ripken, Trump and YHC rolled back from a pre-run of varying distances, only to have Trump run home to get Barron and YHC having to run back home for an Elvis impersonation, and thankfully home is less than a mile from the AO, as YHC had Q duties.  Thank you to Ripken for covering the mosey for YHC.  The pax was ready for what was to come.

Mosey included a few things I am sure, but I wasn’t there for the laps as I arrived back, lighter, as we began to circle up for COP which included:

  • Imperial Walkers x10IC
  • Hill Billy Walkers x10 IC
  • Windmills x10 IC
  • LBCs x10 IC
  • Protractor

Thanks for the assist to Ripken as he headed off to the neighborhood pool to practice not drowning in his Triathlon this weekend.

It was time to mosey over to the newly refinished tennis courts for some accumulator/decumulator action.  Each corner (4) of the two tennis courts had instructions of what exercises to do and what the mode of transportation would be to the next corner. Each corner added a set of exercises to the previous corner.  Once we returned back to the start, we would do the same set, but in the opposite direction, decumulating the count and exercises.

  1. 5x Burpees
    1. Lunge Walk
  2. 5x Burpees + 10x Merkins
    1. Lunge Walk
  3. 5x Burpees + 10x Merkins + 15x Squats
    1. Bear Crawl
  4. 5x Burpees + 10x Merkins + 15x Squats + 20x SSH
    1. Bear Crawl
  5. 5x Burpees + 10x Merkins + 15x Squats + 20x SSH + 25 LBCs
    1. Bear Crawl back to #4
  6. 5x Burpees + 10x Merkins + 15x Squats + 20x SSH
    1. Bear Crawl
  7. 5x Burpees + 10x Merkins + 15x Squats
    1. Bear Crawl
  8. 5x Burpees + 10x Merkins
    1. Lunge Walk
  9.  5x Burpees

With a tad bit of time remaining, and the fact that the pax LOVED the Accumulator portion, we did one more round including:

  1. Captain Thors x3 (we miss you Manziel!!)
    1. Lunge Walk
  2. Captain Thors x3 + Overhead Claps x10
    1. Lunge Walk
  3. Captain Thors x3 + Overhead Claps x10 + Carolina Dry Docks x15
    1. Bear Crawl
  4. Captain Thors x3 + Overhead Claps x10 + Carolina Dry Docks x15 + Jump Squats x20
    1. Bear Crawl
  5. Captain Thors x3 + Overhead Claps x10 + Carolina Dry Docks x15 + Jump Squats x20 + Leg Lifts x25

With only a few moments remaining, we were on our way back to our starting point with a quick round of Mary including 5x Burpees OYO (because the previous 45 weren’t enough), 10x Merkins OYO (again?) and one other I can’t recall as I was praying the time would come to a close.

Moleskin: With the talk of Concentrica at our 2 year anniversary, we then talked about the concept of living 3rd and how we need to place ourself behind the needs of God, Family and community to become a humble servant.  This is my challenge for this week to the Pax.

Announcements:

  • Upcoming races
  • Ronald McDonald House in June
  • 3rd F at Peaches at 7am Wednesday

Prayers/Praises

  1. Sniper and crew for driving to Nebraska to provide help for their flood situation.  Delivered hay, feed and other necessary supplies.  Proud of you Sniper!
  2. Prayers for injured pax including Trump and Olympus
  3. Prayers for Gridlock and Ripken in their racing endeavors this weekend.  Ripken to not drown and Gridlock to BQ
  4. Other spoken and unspoken prayers

It’s always an honor and a pleasure to lead this group of men.  I’m especially proud of the contingency of 2.0s that join us at nearly every early gloom bootcamp.  Love having you with us McNugget, Barron and LG.  And it’s always great to have our never aging Gator!

~Bing Out

F3 Suncoast