BOGO Pavers

BOGO Pavers

Last night was my 12 year anniversary so after a bottle of champagne and a pre-workout (TMI?) I was a little tired this morning, but I’d been begging Pop Tart to Q so I had to bring it. I’ve never posted and smelled like champagne before and thankfully no one noticed.

19 men, including 1 FNG, assembled in the gloom and got to carry my old patio pavers around for 45 minutes and here’s what happened….

Warmup – lap around school and back to parking lot

SSH, LSS, Head Slap Merkins

Run to truck and grab two pavers – most men, except for maybe Ted Cruz, can easily hold one per hand. 

Back to circle for extended warmup

Butterflies, merkins with paver lift

Run to track and partner up – use 4 bricks instead of 2 for all exercises 

P1 – lap around track

P2 – shoulder press and flap jack

P1 – lap around track

P2 – curls and flap jack

P1 – lap around track

P2 – chest presses and flap jack

Line up on track and do a 70% speed lap

Head over to the wall (no bricks)

Round 1

• 5 merkins with feet on wall, bear crawl to curb
• 5 decline merkins, bear crawl to painted line
• 5 merkins on line, bear crawl across parking lot to next curb
• 5 incline merkins on the curb

Round 2

• Start with hands on the wall – 10 merkins alternating hand onto the wall and down
• Reverse bear crawl to curb – 10 incline merkins
• Reverse lung walk to curb

Line up on track and do a 80% speed lap then grap your pavers and head back to the wall

More wall work…

Wall sits with shoulder presses  (35 in cadence)

Now things are getting weird…

Line up across from your partner and press bricks together, extend your arms and do 10 squats

Somehow this actually worked and it was hard….saving it for next time.

Run to back of school and grab a stump

• 10 step ups each leg with bricks
• 10 merkins on tire
• 20 donkey kicks on school

2x

Run to playground and leave bricks on the side

Round 1

P1 – runs to school

P2 – does pullups – 50 total

At the flapjack both partners have to do 5 burpees

Round 2

P1 – runs to school

P2 – jump squats  – 50 total

At the flapjack both partners do 3 burpees

Round 3

P1 – runs to school

P2- merkins –  60 total

At the flapjack both partners do 1 burpee

Parking Lot

Find a line on the parking lot and plank

5 merkins on your line, plank walk sidways to your right, 5 plank jacks, plank walk back to your left

4 merkins on you rline, plan walk sideways to your right, 5 plank jacks, plank walk….

We did this until we did one of each – lots of burn

Burn out

Lineup on far end of lot – suicides

Line up on far end of lot – AYG to the end – return pavers and we’re done…

Moleskine

The group started chipper with lots of attention going to McGee’s bright yellow F3 shirt and Pop Tart’s bed head (see below). I noticed right away that McGee had that blue tint that most people get when they are low on oxygen and realized that his yellow shirt was at critical neck tightness levels. He assured us that it was just his traps and bi’s pulling at other ends of the shirt and that his neck was perfectly fine. The yellow shirt was created back in the day for Q’s to wear at the workout so you could find them in the gloom….allegedly. I prefer to wear all black because it’s hard to see and it looks good on me.

Laronda, Squid, Square Root and McGee all took well to the sprints and track work. Laronda has been around for only 3 weeks and seems to be a seasoned F3er already. At that speed, if he’s not careful, someone is going to invite him to do the BRR…don’t. Square Root is on his yearly hiatus from swimming but his leg strength continues to impress. Thank goodness for kick boards.

Bang Bang is in his second week of F3 and is shedding the weight already. He’s slated to join the USMC in October and has been taking free advice from several dudes. If he fills out and adds some strength he will kill all of us.

Colby (our FNG today) was a hard name but I’m ending up with Cubed Root which is kind of a mouthful (Square Root brought him). Name credit goes to McGee. I think a name change may happen soon because we didn’t really dig too deep. He pushed hard today and did well for a first timer.

When did OT go over 50? I must have missed it. If I had known I would have thrown a karaoke during warmups – have you ever seen this guy shuffle his feet? It’s like Dancing with the Stars on crack. He also stayed behind to make sure my truck started – what a guy.

This is what Pop Tart looked like this morning btw…

Announcements

Bring beans to your workouts this week to donate – canned goods to be exact. Retread was the only guy to bring anything today.

Watch the Cavs beat the Warriors tonight which will eventually be the greatest comeback in NBA history after being down 3-0.