PAX (15): Black Box, Bo Knows, Cheneral, defcon2, DREAMER, Hitchcock, Laces, Moonshine, RaspberryPi, Scratch-Off, shiner, Tebow, vertigo, Zohan
Beautiful morning with a good group already gathered when I pulled in. Probably a couple of crazy pre-runners (0445 start time) as well. More cars, more pax. It was 5:15 so a quick disclaimer was given and we were off.
Mosey around to the other side of the rec center and circled up for:
Hillbillies x12 IC
Weed pickers x12 IC (old man style = normal slow cadence so you can actually stretch)
Little baby arm circles sobriety style – standing on one leg do 10 forward IC, then switch legs and do 10 backward IC. Harder than it sounds for some of us at least
21s – SSH IC where YHC counts IC up to rep 5 then we do them silently through to 21. If anyone miscounts we all pay a burpee penalty. Let’s just say we did some burpees. Tried it again, this time to 12 with YHC counting up to 4…more burpees. Maybe one day…
“Mosey” to the rec center wall (~20 yards away) where YHC announced we would do 10 chicken peckers (shoulder taps with your feet up on the wall) followed by 10 donkey kicks. Once done take a run around the rec center and plank for the six. Rinse and repeat, this time with 15 of each plus a run. Plank for the six.
While in the plank we tried the Dancing Bear. Assume a bear crawl position then lift your right hand and your left leg off the ground until QIC says stop. Flip to the other side with the left hand and right leg off the ground (which I admittedly may have announced incorrectly but you knew what I meant). We did this a couple of times on each side…fun is all I can say.
Flip over on your six for some Lazy Boys. Lean back as far as you can without going flat. On Q’s command lean to the left (looking for the TV remote control) then back to the center then to the right (where’d I put my beer?). Rinse and repeat to remind us we can always use some work on our cores.
Mosey to the pitch for some elementary Strava art. Starting in the corner perform 10 Hurpees (burpee with a hand release merkin). Lots of fun mumblechatter about a hurpees outbreak at the park. Run diagonally to the opposite corner for 20 jump squats. Run across the end line to that corner for 30 alpha count mountain climbers then mosey diagonally to the far corner for 40 merkins. After the six was in we had a 10 count then YHC announced we would rinse and repeat but start with the 40 merkins and work our way back down. Your pecs will thank you later for that fun sequence.
We then moseyed to the zebra crossing at the bottom of the hill by the tennis courts. Hopefully, we didn’t frighten the woman running down the hill too much. Simple 11’s: big bois at the bottom and diamond merkins at the “official” street light about halfway up the hill. Time was short so in the last 2-3 rounds we skipped the run but finished the reps.
Mosey to the speed hump/bump/thingy by the pond where we planked for the six. YHC instructed we would run back to the flag taking the far entrance to the parking lot (a little over 200 m). If QIC beat anyone back we’d all pay a burpee penalty. There were some predictable efforts to slow me down including an outright tackle but I managed to beat at least one of the PAX back to the flag so we finished the beat down with 3 (or maybe 5) more burpees.
BIG praise for Raspberry and his M expecting their first child in October!!!
Praise for me and my wife getting baptized on Sunday and joining the church where Cheneral (and the Big Short) are on staff.
Timely reminder by Defcon2 that this is a great time to ask your friends, coworkers, neighbors, random guys in the parking lot, etc. to come to experience an F3 workout. In other words, let’s make a push for some FNGs!
LOTS of announcements including:
CSAUP in early June – start at Gladiator then ruck to Boneyard then to Widowmaker with a mini-beat down at each place. Check Slack for details
F3 Gwinnett convergence this coming Saturday at Suwanee Town Center 0700
F3 Alpha convergence on Saturday, May 7 at North Park in Alpharetta. 0700 start with pre-run and ruck options available. Check slack for details.
Bible study on Wednesday mornings at Reveille 0700 led by Cheneral.
Something about back blasts…didn’t pay attention. Seriously though, do your back blasts! At a minimum, record who was there since there is a lot of work going on behind the scenes to connect with guys who have not posted in a while. We can’t know who hasn’t posted if we don’t do the back blasts. Ask me or Zohan or Scratch-off for assistance if you are unsure how to post one.
Seems like there were other announcements since we were in COT for ~20 minutes. My apologies if I missed anything.
In case you have not noticed, I’m a fan of full-body beatdowns. I don’t mind those where we focus on a particular part of the body but with mine, you will normally get some mosey along with the legs, core, and upper body. Thanks as always for playing along while I try some new (to me) stuff as we all get stronger. I’m humbled and honored to be in community with you guys.