It’s Not You, It is Me -Oh Great Thanks

  • When:04/03/2017
  • QIC: Foundation
  • The PAX: BottleCap, Doc McStuffins, Shampoodle, Posse, Foley (R), Duck Dad, Shop Dog (R), Gator Cub (R), Jingles, Yeast, Rockwell, Recalculating, Legal Zoom, Foundation


It’s Not You, It is Me -Oh Great Thanks

Just what every Q wants to hear as someone is putting on the weighted vest prior to start.  “It’s not you, its me”  I want to ensure I get a solid workout in this morning.  So with that said, here is what we did:

Warmup:

  • SSH
  • Windmill
  • Imperial Walker
  • Merkins
  • Climbers

 

Thang:

Partner Up:  P1 start with jump rope and do called exercise,  P2 start with lifting rock.  P2 complete called exercise and sprint to light and back (timer), Flapjack with partner for 3 sets each per round

  • Round 1: Double Unders w/ Jump Rope & Curls w/ Rock Increase # curls each set (10, 15, 20)
  • Round 2: High Knees w/ Jump Rope & Skull Crushers w/ Rock( 10, 15, 20)
  • Round 3: Single Leg skip w/ jump rope & Shoulder Press w/ Rock (10, 15, 20)

Go to Soccer Goals and use towels for 2 x 10 pullups

Meet back up and complete Lazy Dora:

Partner up. Partners perform 100 Merkins, 200 Flutters, & 300 Squats as a team.

  • P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.
  • Next, while P1 does 20 Flutters, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 flutters are completed.
  • Finally, P1 does 30 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed (Cut short due to time – completed 3 x 30 squats as group).

BottleCap w/ closing prayer

Moleskin:

Good work out and looks like we were able to get the heart rate up a bit today.  Early chatter this morning – Doc providing a common phrase I heard throughout High School – “It is not you, it’s me” as he puts on the weighted vest for workout.  Just what the Q wants to see before we start. So needless to say my sensitivity was elevated at start. Not sure though if Doc can blame the weight vest  for lack of coordination with jump rope. Decided to bring out towels for some pull ups to increase grip strength – Duck Dad took some extra notes and plans to pass along to Oregon Basketball team in hopes of securing rebounds next year.  Also another thought – I think Yeast and DuckDad are the new powercouple of F3 Union County. (see new groupme post to follow)  BottleCap asked about Legal Zoom quietness after this weekend, but he was quick to point out that South Carolina are National Champs this year – Women’s Basketball.  Could this be why Goodfella was out today?  Is he heading to Columbia for the championship parade?  BottleCap and Recalculating squared off in sprints today with BC winning on 3rd and final race.   Race looked like to angry ostriches running from my angle.  Additionally, it looked like Jingles found another gear today on sprints. The contingent of AARP members…I mean Respect Club – Shop Dog, Gator Cub, Foley show us young whipper snappers what old man strength is all about.  I think Foley just said, “Well La-Dee, Frickin Dah!” and for me to ” Shut your big yapper!”  Rockwell appreciate the assist with counting during lazy dora, as I think I would of had mini stroke if needed to count all 200 flutters.  Posse – Thanks for being best hype man in F3 and for carrying back the laundry and jump ropes.  And Shampoodle always good to see you.  I think next time Doc comes to Union County for workout instead of weight vest we have him just carry you in an ergobaby swaddler for entire workout.  Again, all in good fun, and I continue to enjoy every minute of F3.  It is true that the workout is only the magnet to bring you in, and then it is everything else that comes with it that makes it great.

 

 

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