Rendevous with Rama
The theme of the day was “everything in 3’s”. It was supposed to be a 3 mile EC, 3 Q’s, 3 stations, where pax in 3’s would rotate 3 sets of each workout.
But SkidMark is a jerk and guilted EH me into running a 4 mile EC. Thanks to him, I PR’d 5k & 1 mile distances and set strava segment PR’s on pretty much every segment we ran. Then somehow 22 guys showed up to the ‘Nut, throwing off the groups of 3. And then my timing was rubbish so we didn’t get 3 reps in. But, whatever, we pushed ourselves and got stronger.
As Dredd & Dark Helmet said on the 43 Ft Podcast, if you want to run faster, find someone faster than you and run with him. If you want to get stronger, find someone stronger than you and work out with him.
F3 is a whole lot more than a selfish accountability fitness group. But, I hope it’s at least that much for all of us. Find someone who pushes you, and push yourself. And once you realize another guy can help you get into better shape, think about how someone can be pushing you to be a better husband, a better father, a better employee, a better person. Don’t let the impact of F3 be limited to your 5k Time or Merkin Reps. #Accelerate
FNGs: Philly Special
EC:
Skid Mark & Slide Rule: 4
Buford, Dawgpound, Bernie: 2-3?
Flanigan, Blue Hen: Commute
Warm Up:
Led by Martini. A lap, some SSH, Daisy Pickers, Good Morning, and Fazio Arm Circles. Our FNG arrived midway through, a quick disclaimer was called, and we were off.
The Workout:
PAX split into groups of 3, with 2 cinder blocks per group.
Round1:
Cinder blocks curl their way to the playground, odd man run & do 5 burpees
Rotate through 1 legged Romanian Dead Lifts & Pull Ups, 10x each
Recover on the BTTW. I think there were some merkins in there
Round2:
Cinder blocks tricep extend their way to the track, odd man run & do 10 burpees. Da business demonstrated the agility we all expect from seasoned professional referees
1 Lap around the track in 3 man indian run. Indian drops for a merkin before sprint to the front
Round3:
Head to the short wall. You know, the short wall. Yeah, the short wall. Odd man 5 burpees
2 pax do Goblet Squats while 3rd does a BTTW crawl the length of the wall
Repeat Round2
Repeat Round1
Intermission: Backwards up hill; duck walk down hill as other 2 chillcut plank. Repeat 3x
Repeat Round3, only on a more differenter wall
Mary:
Led by Cowboy. LBC x1000, Big Boy Situps, Homer to Marge
Announcements:
Thursday First Responder Training, Monday Workout in RTP
T-Claps (Recognition):
Today was Spanx last post. He’s moving to Richmond, VA to take a new job. Dude’s been hitting it hard and is going to find folks up there to work out with as soon as he gets his feet on the ground. Good job, Spanx, it was a pleasure getting to know you.
Prayer:
Moby’s dad is getting released from hospital soon, Pilgrim’s Dad, Shredder