Armory – 11.21.2020

Among the innumerable people on the F3SH injured list are today’s original Q @Lone Star so @ragdoll steps in to lead the troops on this 42 degree morning under clear skies.
PAX: @2Buck @Dizzy Gillespie @Heidi @Ron Swanson  @Cosmo @Pre-K @Foosball (pre-vac) @Bogo (shartsack??) @Lone Star (starsky) @ragdoll (Q)
There was pain, and there was gain. But first…
2Buck, Foosball, and Pre-K ran 1.5 miles and taught a few lessons to their abs with coupons.
We warm up with a lazy mosey around the parking lot and then get our blood flowing with 10 SSH.
Work in a few Toy Soldiers, then we discover some new muscles with a handful of leg stretches.

HIIT Thang Round 1:
We perform each of the exercises below max-capacity, AMRAP, separated by 15 seconds of rest in between each … just enough time for the kids to complain about the inaccuracy of Q’s stopwatch.
My stopwatch is perfect by the way. It tracks the seconds and the milliseconds. It has the best seconds.
1. Air squats
2. Burpees
3. Freddie Mercuries
4. Left Leg Donkey Kicks
5. Jump Squats
6. Right Leg Donkey Kicks
7. Merkins
8. Left Arm Side Plank
9. Mountain Climbers
10. Right Arm Side Plank
11. Tricep Merkins (hands directly under shoulders)
12. High Knees
13. Sumo Squats
14. Dips
15. SSH
Foosball turns some music on for us. Dizzy gets all up on us about the lacking height of our high knees. Heidi whines some. Tricep Merkins are no joke.
Bear Thang:
We select a primo location to do 50 yards of bear crawls on the walking path (props to Foosball for his speedy crawling).
Then we mosey over to the playground and do 3 sets of 10 pull-ups, separated by Flutter Kicks.
What? WHAT? Is that a BOGO I see?? Yes – Bogo has rolled out of bed and joins us for the last round of pull-ups!
HIIT Thang Round 2:
We just can’t get enough of this loveliness. We do the same HIIT routine above once more, this time with gusto.
Foosball pre-vacs halfway through. Cosmo and Pre-K take issue with my timekeeping. Heidi whines some more.
A Little Yoga:
Actually, I don’t know the first thing about yoga, but I do like my stretchy pants.
We stretch the hamstrings. We do some funky move called a Thoracic Rotation. We do another cool stretch called the Scorpion lying flat on our stomachs and reaching our opposing heel across our butts to the ground. This move is hated and despised and is immediately rated 1.5 stars on Yelp afterwards. Meaning it will return again at my next Q.
And what do you know!? Lonestar pulls a Starsky, but this is overlooked because not only has he arrived with coffee but also with DONUTS! What a man. Thanks brother!
Moleskin & COT:
Friends, I learned something during the 24 Hour Marathon last week that helped me push through, inspired a bit by an article I read and by Hebrews 12:1-2:
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith.”
Motivation to workout or to run is hard to come by sometimes. But you know what? Motivation is not what gets us out there. Taking the first step and SHOWING UP is what gets us out there. Motivation soon follows, because as soon as you start, you’re motivated to succeed!
And accountability is what encourages action. That’s why our community between workouts is so important. That’s why we ask for HC’s the night before. We’re more likely to take action when we remain in accountability with one another.
And the motivation that we’re thriving on from our last workout? That’s what drives us towards ongoing accountability with our brothers in the days to come.
It’s a circle. It’s all interrelated.

  • Action fuels Motivation
  • Accountability encourages Action
  • Motivation prompts Accountability
Do the thing you can do today. If that’s taking the first step and putting yourself into action, then motivation will follow. If you’re feeling compelled to be accountable to your brothers, then throw out an HC for the next beatdown. If you’re feeling motivated to change, then harness that motivation.
Take the next step. Embrace whatever motivation surfaces. Be accountable to your brothers. Rinse and repeat.
Thanks for listening to my TED Talk. And thanks for the opportunity to lead you this morning!
– Dizzy is preparing a sermon for next weekend at his mother-in-law’s church
– Dizzy needs to sell some cars and up-sell some warranties before month end
– Ron for his M and M’s uncle dealing with health concerns
– Prayers for everyone traveling, and for humility as we gather with family
– And prayers all around for all PAX currently suffering injury and soreness – notably Rudolph and Lonestar

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