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Not Your Average Hump Day In The Gloom

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I was especially excited this morning. After all, I created my first F3 Shovel flag the night before and even had time to throw some camo paint on it. Got to the AO and set up shop as I stared at my masterpiece waving in the wind. I wasn’t alone though. There was a dark colored truck in the lot. Then the men’s bathroom door swung open and YHC assumed it was lipstick for sure with his IBS and all, but to my surprise it was Dahmer. Shortly afterward an unfamiliar PAX walked up as we were about to start by the name of Sea Legs. We met Mr. Kotter with greetings of welcome.

Warm up:

The Windmill X10, SSH X25, Imperial Walkers X12, The Frankenstein X10, wide squat stretch OYO for 10 count… and a mosey down to the outside corner of the soccer field.

The Workout:

B.L.I.M.P.S around the soccer field stopping at each corner for an exercise. PAX started at Corner 1 with an exercise, then moseyed along the long stretch to Corner 2,  stopped for an exercise, sprinted across the short stretch to Corner 3, stopped for an exercise, moseyed down the back stretch to Corner 4 and stopped for an exercise, before sprinting back to Corner 1.

Round 1: The “B” round…..5 burpees to start us off and a mosey to Corner 2. Five more burpees and a sprint to Corner 3. Five more burpees and a mosey to Corner 4 for 5 more Burpees before sprinting back to Corner 1…total of 20 burpees for Round 1

Round 2: The “L” round…..10 lunges for each corner with a mosey on the long stretches and  sprints on the short sides

Round 3: The “I” round….15 imperial walkers at each corner with a mosey on the long stretches and sprints on the short sides

Round 4: The “M” round…..20 merkins in the corners with a mosey on the long stretches and sprints on the short sides

Round 5: The “P” round……25 plank jacks in the corners with a mosey………..and sprints………….

Round 6: The “S” round……30 squats in the corners with a mosey……….and sprints

Mary: We were at 6:15 exactly…and so Name-O-Rama began

Announcements: Reminder to all that we need to fill up the Q Sheet and to frequently check Slack

T-Claps: Sea Legs for posting after 7 months absent

Prayer Requests: Continued prayers for Wiggly, and prayers for Forceps and his family. Prayers for all our military and their families

Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Blood, Sweat, and Tears at Cletus

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FNGs: Welcome “Sea Legs” – OBX’r who moved inland. Scraped knee on BTW today.
Warm Up: Mosey to “Rock” parking lot. SSH x 30, GMs, tricep stretches, arm circles 15/15
The Workout: Part 1. Four corners. Partner up, wheelbarrow to first corner, 5 burpees OYO; wheelbarrow to second corner 5 burpees OYO; wheelbarrow to third corner, 5 burpees OYO; and finally–see a pattern here? wheelbarrow to fourth corner 5  burpees OYO. Da Business says wheelbarrows are his favorite!

Mosey to scoring tower Indian style. PAX plank up in a line. FNG Sea Legs started us off with 5 Merkins, hopped over each PAX to front of line. PAX continued for 3 full rotations.

Part 2. Circle up at scoring tower for Squats/BTW. YHC demonstrated good form for squats: Chin up, chest out, alternate hands touching ground between feet. Squats 15 count. Next, BTW 15 count. YHC shared good form–better balance and easier if your hands are as close to wall as possible. YHC spotted our FNG on these. Nonetheless, FNG scraped knee while coming out of BTW. Dang! Hence, BTW once again draws blood–just like @Slide Rule at Tiger Blood. Finished three rounds of squats/BTW here today, with blood spilled!

Mosey to spectator platform Indian style. This time, Guantanamo until all PAX rotated 3x. PAX was feeling it by now.

Part 3. What’s Cletus without Erkins/Derkins/Dips? Kept this one to only two rounds because the PAX showed signs of fatigue, plus I wanted to have time for a good Mary with Shredder’s standing squat. Mosey back to tennis courts for Mary.

Mary: Da Business launched Mary while I circled back for Bernie and FNG Sea Legs. Homer to Marge, Pickle Pounders, American Hammer, Australian Snow Angels. Popcorn Mary: Shoulder taps, nipplers, mountain climbers, Freddie Mercuries, more.

Finally: Brought back Shredder’s “Embrace the Suck” 2-minute squat hold. YHC demonstrated proper form. Slight squat with knees over feet. Chin up,  chest  out, arms relaxed hanging. Start clock. Pray, think about puppies, puppies on the beach, whatever works for you. PAX was grimacing at 1-minute mark. Hung strong for final minute and final 10-second count down. Ended workout right on time!
Announcements: Check Slack, FB. Breathtaker belongs to Slide Rule, earned through online bid.
T-Claps (Recognition): Bernie for bringing Sea Legs; Sea Legs for finishing solid
Prayers: Crablegs on the road. Check out his posts.

EC: YHC joined Crazy Ivan ECs: Dahmer, Pablo, Dumbo