RESPECT to 50
Another day in Paradise…City that is. 13 total PAX showed up to get stronger in a drizzling gloom this morning. We lost one about mid-workout due to some health concerns. Flag was planted, speaker was hidden, no FNG’s. Let the party begin!
Fartsack: ShamWow! (late scratch)
Double Fartsack: Crosby (EC + HC)
Warm up:
Run up to top parking area near tennis courts. Carioca, both sides.
Smurf Jacks x20 IC
Windmills x10 IC
Bat Wings x20 IC (4 sets)
Daisy Pickers x10 IC
The Thing:
Partner Up
Miyagi Merkins x20 (Always look eye) – head up for better form
Mosey over to parking spaces near restrooms
Wheelbarrow the parking lines with 5 merkins at each corner facing the same direction, switch partners, Rinse and Repeat
Mosey over to short wall at top of ramp
P1 – Box jumps x15
P2 – Monkey Humpers x15 IC
BTTW Beast Mode – shoulder taps on 1 & 2, vertical shoulder press on 3 & 4 x10 IC
Side step squats down the ramp. Sumo squat then tight squat alternating about 20 yds, lunge about 20 yds, then run to bottom of the ramp.
At the bottom of ramp. Contra burpees (add 1 merkin each rep) x10 (45 total merkins)
Ramp suicides. 4 cones. Run to 1st, run back, run to 2nd, run back, etc… squat hold for 6 when done at bottom
Mosey to lower parking area
Nipplers x10 IC
Right leg up nipplers x10 IC
Left leg up nipplers x10 IC
Hand release merkins x10 IC
All with no break, stay in plank
Mosey back to bball court
MARY: 6 mins 47 secs of Mary (Length of Paradise City song by GnR)
Start at the beat drop
Freddy Mercury x28 IC
Stop at first whistle blow
Start at singing
American hammers x15 IC
Stop at course
Start at guitar riff
Box Cutters x18 IC
End at course
Start at “So Run”
LBC’s x29 IC
End at drum roll
2 min warning, all IC double time, start at fast part
Homer to marge x20
LSF x20
Pickle pounders x20
Talked about RESPECT factor. Men that are over 50 doing in F3 should be an inspiration to the younger guys. For me to even think about doing F3 for another 10+ yrs and reach 50 would be a challenge. Use these men to lean on. They have been around the block a few more times and can share wisdom to all of us. Hats off to you guys!
Name-O-Rama
Announcements:
See FB and Slack today for updates, Fritter Foundation should have big induction this Friday (especially since M4L is paying)
Prayers:
Shredder should get results today, Crab Legs and those battling ALS, all of our marriages (V-Day this Thursday)
Thanks to Skidmark for accepting my Q request at PC. I hope everyone enjoyed the new stuff and the Mary session left you pumped up for the day. It’s great to see so many new PAX there. Blessed that I could lead this morning.
BS Out!
