May 30 FOR 30 Mothership

Remember cool fronts? Those little blue lines with triangles that we used to watch Chris Franklin drag across the weather map with great anticipation? Looking forward to the workout the next morning in that brisk cool air? The weather at Mothership this morning reminded me that we’re probably about 130 days away from the next one of those rolling through.

But even with that, nine brave Pax showed up for 60 minutes of 5×30 chaos.

Standard disclaimer was given, and the group moseyed over to the Peristyle to get the beat down rolling.

WARM-O-RAMA – PERISTYLE
30-themed, but gentle enough.
10 LoSlo Squats +
10 Hillbilly +
10 Windmill = 30
15 Grass Grabbers +
15 Imperial Walkers = 30
30 SSH = 30

MOSEY to Great Lawn ROUND 1 –5/30 Corners
———————————-
The nice lady who narrates the tabata app took us through five rounds of 30 seconds AMRAP.
– Hillbilly Squats + Sprint
– Merkins + Karaoke
– LBCs + Backward Run
– Jump Squats + Karaoke
– American Hammer

Did I say 9 Pax? Enter Mayhem. We’re a nice even 10 now.

INDIAN RUN to CASTLE OF THE EYE

ROUND 2 – Castle of the Eye
—————————————-
5 exercises 30 reps each –
30 yd run to Two Sisters gate & back HOLD SQUAT

30 Incline Merkins
30 Dips
30 Step Ups
30 Decline Merkins
30 Calf Raises

Without the nice lady narrating from the tabata app, you find out just how short the attention span of the typical F3 Pax is, but I digress…

MOSEY TO ROCKS

ROUND 3 – 5/30 Rocks Off
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Pair Up 1 Rock per pair
Partner – 30 Lunge Walk w/Rock (15 out/15 back)
Partner Exercise (AMRAP)
BBSU
Plank Jacks
V-Ups
Merkins
Flutter Kicks

ROUND 4 – INDIAN 30 LAGNIAPPE
————————————————-
30 ROUND INDIAN RUN

YHC experimented with the standard Indian run. Each Pax called out the next number as they made their way to the front. We ran until we got to 30. We made it halfway to Norco.
Pair Up – 15 2 ct Squerkins*. Switch. Repeat = 30

* A “squerkin” Is not the squinty merkin that was conceived of last week on the West Bank, but an official Exicon partner exercise: https://f3nation.com/exicon?entryId=exicon-1753308863993-squerkin

Squints called us an UberXL back from Norco….

Moseyed back to the great lawn for a Lazy Dora wrap up.

Pair Up – LAZY DORA. No more running….each pax takes turns doing active and static exercises.
30 ea (Plank + Merkin) 3 sets of 10 each
30 ea (6” leg hold + Flutter Kicks) 3 sets of 10 each
30 ea (Squat Hold + Squats) 3 sets of 10 each
30 ea (Bridge + BBSU) 3 sets of 10 each
30 ea (Ankle Hold + Monkey Humpers) 3 sets of 10 each.

COT. Reminder, Children’s Museum event next weekend. Reach out soon to Rudy if interested.

A welcome back to Shorty, Cracklin, and Caboose.

Prayers expressed for families affected by unexpected loss.

A call to say yes when presented with opportunities to serve, however small or large those may be.

And a hearty thank you to all the men who showed up today to push each other just enough to get through and to get a little bit better.