AO: Badapple

When: 2024-02-19

QIC: Sprocket

PAX (9): Buckshot, Chalupa, goat, Jackalope, No-See-Um, Rusty, Spider, Tank


"...A WEAK CORE!" ~ President Teddy SWOLEsevelt (Probably) QIC still on the IR, but, signed up to be QIC, so, had to get creative with a run-free workout.  Here's what happened.


Doc told QIC, "no running or jumping", so, went with mostly stationary warm-up exercises until dadgum Jackelope's pie hole was open too long.  Special treatment was necessary: Windmills, IC 15X Imperial Walkers, IC 15X OH claps, IC 10X 'cuz Jackelope got whiny Plank jacks, IC, 40X except for Jackelope who did SSH's. time to get to the pull-up station and get down to business

The Thang:

  • Rotating Arm Raises: each PAX begins at 12 o'clock, performs arm raise with coupon he brought, rotates 1/4 turn, lowers coupon briefly, raises coupon, rotates another 1/4 turn and repeats until one revolution, then, reverses it all. 4/4 reps
  • Hanging knees-to-elbows: performed on pull-up bar. 10 reps
  • Slow-Motion Freddie Mercuries, 20 reps-Alpha Count
  • High Plank-to-Monkey Planks-to-knee tucks, 5 reps
  • Stacked heels to heaven, 10 reps
  • 'Merican Choppers w/coupon, 15 reps-Alpha Count
  • QIC initially forgot to instruct PAX to work their way back up Block 2, but, thanks to Spider(?), QIC instructed PAX to work their way back through 'Merican Choppers, Heels-to-heaven, Monkey Planks and Slo-Mo Freddies
We worked through (2) rounds of Block 1, followed by (1) round of Block 2, (2) rounds of Block 1, (1) round of Block 2, finally ending with final (2) rounds of Block 1.  Back to flag for time.


we lifted up those in PAX's families going through divorce.   This Saturday, 24 February, Nirvana AO, will sponsor No Longer Bound (NLB) workout and breakfast.  Here's an opportunity to give back to part of our community.  F3 has partnered with NLB for years and has helped more than a few of the men going through the program.  Contact @Tank for more details on needs.   Alpha-Beer Ruck 23 March, 2024.  Contact @No-See-Um for details.

Naked-Man Moleskin:

As long as QIC has been involved with F3, he's found that he can always plan and lead better.  This AM was no exception.  Thanks for keeping QIC accountable, for the patience of the PAX (except for dadgum Jackelope) and the fellowship afterwards.  Sprocket out.

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