A Long Warmup

AO: The Gladiator

When: 07/09/2020

QIC: Stroller (@f3_stroller)

PAX (14): Postal, Brownie, Raspberry Pi, DC2, Black Box, Spandex, Shiner, Shrinkage, Zohan, Tebow, Speedo, Mo, Delicious, Stroller


When Hitchcock asked me on Tuesday for a preview of Thursday’s beatdown, I told him it would involve lots of burpees. Guess that didn’t appeal to him, as he was nowhere to be seen at 0530 this morning. 13 PAX left the comfort of the fartsack to see what YHC had planned.


After delivering the disclaimer, YHC realized I never planned out where we would do the warm-up. Thought it over and headed to the splash pad parking lot. Circle up for:

  • Weedpicker x 12
  • Hillbilly x 15
  • Batwings (Forward arm circles, Backward arm circles, Overhead clap, Seal clap) x 20 each

Mosey to the field to continue the warmup. Mo joined us at this point, earning some comments about how he missed the joy of Batwings.

Arrive at the field. Presenting the Red Barchetta (from the Exicon):

Designed to get the heart rate up, much like the song by Rush of the same name. To be completed on a football field or an area of similar length: 100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

By the time we finished this, we were 20+ minutes into the workout, which was much more than YHC anticipated. Decided to abandon the planned Thang and deliver the promised burpees right away

The Thang:

Captain America- a 1:4 ratio of increasing burpees to lateral hops. YHC did his best but this one was a bit hard to keep the PAX in sync as we were all lined up on the baseline. After 7 rounds (which happens to be the halfway point in terms of reps), YHC sensed PAX enthusiasm lagging and called for an Indian Run. Although some PAX may have hoped we were done with Captain America, we were not. Knocked out the last 3 rounds and then called for another Indian Run. With about 8 minutes left, made the call to take it back to the flag.

Perfect amount of time left for Captain Thor- a 1:4 ratio of increasing situps to American Hammers. DC2 hoped we would do 4-count hammers but single-count was the right call. Finished just before 0615, leaving time for Zohan to call out a round of T-Bombs. Fin.


Speedo offered praise for his 27th wedding anniversary (tomorrow)

Brownie offered praise for his grandma and uncle recently undergoing successful surgeries

Naked-Man Moleskin:

Great to be back at the helm of the Gladiator. Excited to reveal all the exercises we didn’t get to today at my next Q.

I remembered belatedly that this was my 2nd anniversary Q (first post July 11, 2018). What a difference the PAX of F3 have made in my life! Thanks Spandex for the EH. Looking forward to many more years working together to get stronger

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