EC: Full House, 187, Yogurt, Cupid, Axe
PAX: Yogi, Da Buisness, Brony, Full House, Fonzi, FedEx, Moby, Banana Seat, Axe, Oboe, Lipstick, 187, Dahmer, Cupid, 16bit, Yogurt, Katniss
FNGs: None
Yogurt, thanks for the opportunity! PAX, thanks for a great turn out. Thanks to all of you in F3. I’ve been with F3 almost 6 months, it has made a significant impact in my life, and I can assure you that many of you have no idea that you have been a part of it.
Some of you have made an impact by just doing what you do ITG, some have made an impact by what you’ve said, some have made an impact by your encouragement, some by your leadership, and some by your fellowship. It is an honor to stand by your side!
Warm Up:
YHC arrived for his first Q at 5:03. Debated skipping EC all week before my Q, but decided I needed it, so rationalized that I would EC but throttle back. Upon arrival, realized there were all “deer” for the EC, great….I’ll be the 6 no problem….A little mumble chatter at the end of EC from YHC to the deer picking up the 6 that “I can’t believe you are running so fast considering the workout to come”. It was a bluff and I think they knew…Arrived back at the lot to be humbled by how many showed up for my VQ! Beyond expectations, some audibles were required for my planned workout.
Imperial Walkers (aka Hillbillies) X 10
“A little mumble chatter somewhere in here about my cadence and incorrect exercise call out, but silenced immediately by 187. Silence for the rest of the workout. I had no idea that 187 was so scary. What the heck? Is there something I should know about? But anyhow thanks 187.
Imperial Walkers (aka Imperial Walkers) X 10
SSH X 20
Daisy Picker X 10
Fazio Arm Circles F/B X 10
The Workout:
2 group Indian Run around Soccer Fields to Play ground.
At the playground, taking one from the F3 playbook, we did Morning Call. All PAX held Plank and did 5 Merkins as 1 PAX counted 5 Pull-ups. This was repeated until all PAX did 5 pull-ups. A little confusing with 2 groups but hey I didn’t expect this many PAX.
Next a Mosey to the rock pile, where all PAX selected a rock for some arm work in cadence. Random facts, No snake or spider bites today, and in cadence = 2X reps.
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Squats 10+
Well the adrenaline must have hit my brain at this point because it should have been 3 sets of 8 but my focus on proper counting and cadence (which was all over the place) caused random reps and random exercise completions. I just went with it…
Next, an Indian Run around the baseball fields back to the lot where we left our rocks. This Indian run was worse than traffic on 40. Personal note: If you are coming back to the same place you can send the PAX in opposite directions. Yes, this was taken to heart and applied for the remainder of the workout.
Arriving back at the lot with our rocks, I remembered that 3 sets were the plan. So again with random counts due to memory and cadence inflection, we did some arm work, 3 sets this time, random reps but I forgot the squats.
3 Sets:
Curls for the Girls 10+
Overhead Press 10+
Tricep Extensions10+
Realized on the 2nd set that my mistake had worked out just fine. Arms were burning, a few PAX were dropping rocks, and still had one set to go
Dropped off rocks. Still time to go…Rinse and repeat the first part, finally something worked out to plan
Indian Run around soccer fields, 1 group CW, 1 group CCW, meet at the playground.
Plank hold and 5 merkins while 1 PAX completed 5 pull-ups until everyone had a turn. It was somewhere in the middle here that I couldn’t complete my own workout without modifying.
Fun Fact: I may have completed 1 workout since I started F3 without modifying. Must have been an M4L workout!
Towards the end I panicked as it seemed to much time was left and I asked Banana Seat to take over as my workout was complete along with my contingency plans of rinse and repeat (plus he was the closest to me). He gave me encouragement that we could eat up the time with some extra ab work during Mary. Yogi ate up a few minutes with some extra pull-ups before we headed to Mary at the tennis courts. Jail Break called for the overachievers on the way to the tennis courts
Mary:
Shoulder Taps X10
Pickle Pounders X15
6” hold 0 degree to 45 degree 10 sec holds: X3
LBC X15
Diamond Merkins X10
Somewhere in here I couldn’t breath or count. Looked to the PAX to call out exercises and I provided the impeccable cadence counts…
American Hammers X15
???
So all in all, I think it turned out to be a good workout. My plan for crazy 8’s fell apart but the Strava map still looks something like an “8”. It was a pleasure to lead you men.
Announcements:
Beautification Project this Saturday at Middle Creek Elementary School Being coordinated by Foghorn and 187. Free donuts and coffee! JACO- see facebook
Claps (Recognition): All PAX for allowing me to lead
Prayer: Noah’s Ark and wife, CrabLegs, Quiver’s spider bite, Injured PAX, YHC took us out
) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump)
Pax then regrouped and did an indian run back to the park for more fun. At the park we partnered up and found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 shoulder taps in-cadence, switch and repeat. Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Then repeat all those exercises sets again but instead of BTTW, Partner held Peoples chair. Once completed mosey to the short wall for 2 sets of 10 Erkins, Derkins, and Dips. Mosey to the flag for mary.
