“Blue 42…SET…Burpee!”

“Blue 42…SET…Burpee!”

I assumed on a day when it was a pure downpour at 5am that no one would be there for my Q. I prepared to run alone or just go back home, but the guys from the Matrix ain’t no pansies and 10 dudes pulled up in the gloom to get a pavement loaded workout. Sorry, but I’m not the guy who takes you to the mud puddles on a rainy day to prove a point.

Noticing the high chance of rain I decided to try out a few new things I’d thought of over the past year because I assumed the chance of getting ridiculed would be low. Fortunately guys like OT and Turkey Leg were in attendance and didn’t let me off that easily.

Disclaimer and we were off…

Run around school and meet back at the front parking lot for a warmup of SSH, LSS, Head Slap Merkins.

Experiment #1:

Plyometric Work

In my early 20s I used to be a “jump trainer” (yes that’s a thing) for several basketball and volleyball teams. I haven’t done one for F3 but wanted to try a small sample today.

1. Each guy lines up on parking lot line:

“Cross country skier”(small jumps back and forth over the line) forward  – 10 merkins at the end

Reverse “cross country skier” and do 9 merkins…forward 8 merkins, backward 7, down to 1.

2. Guys line up and do broad jump with 2 second pause – lunge walk backwards (x2)

3. Lineup on stomach, run 10 yards then do 5, 1 legged skips on left leg only

Lineup on stomach, run 10 yards then do 5, 1 legged skips on right leg only

Track work – Partner up

Partner 1 runs, partner 2 squat jumps – flap jack

Partner 1 runs, partner 2 sister mary catherine’s – flap jack

Partner 1 runs, partner 2 jump front to back over line – flap jack

Wall Work

Wall Sit Marches – in cadence to 20

10 thigh slappers (my personal favorite, personally and professionally)

10 derkins on the curb in cadence

Bear Crawl to Curb

2X

Experiment #2 

4 Team Station Work

Station 1: Chest (merkins, dry docks, shoulder taps)

Station 2: Abs (flutter, situps, 6″)

Station 3: Legs (squat jacks, sister mary catherines, burpees)

Station 4: Lap team (timer)

Split up into 4 teams, team 4 runs around the entire group and when they get back to their station all of the groups rotate. You do 1 workout at each station and you would get to each station 3 times. This worked okay but was a little easier than I thought it would be.

Experiment #3

Football Indian Run 

I’ve wanted to try this for a while and learned that this may not be a good idea, especially in the dark while it’s raining.

Rules:

1. Line up for an Indian Run with the guy in the back with the football
2. Guy in the back throws the ball to the guy in the front
3. If he drops it, everyone does 5 burpees
4. If he catches it he hands it off all the way to the back of the group
5. The guy in the back runs to the front.

Yea, we did a lot of burpees…

Unfortunately not everyone had a chance to try it as we ran out of time. Ocho Cinco really wanted to channel his inner Ocho Cinco but didn’t get a chance.

Moleskine:

The only two guys who caught the ball were OT and Rachel if you’re looking to put together a flag football team. To be fair, there was a lot working against us on this one, near complete darkness, wet football, street lights, both players running in the same direction and all white people.

Smokey and Ocho Cinco were flying on the track.

On the 4 station workout, whichever team Madison was on had the fastest pace around the lot…didn’t see the other 2 guys but it was a group of 3.

Not much long distance running at all on this one so Rachel and Turkey Leg didn’t break a sweat.  The entire PAX stayed together the entire time, which in my opinion, is always a bonus.

I ate it hard on a layout for the football on the concrete and came away with some nice road rash- OT asked at what age do you stop laying out for the football. To save F3 guys from doing burpees, and especially NOT to see OT do burpees, never.

I had to stop Squid from at least 3 exercises because his form is so impeccably thorough.

Regardless, I had a lot of fun and was really grateful that 10 guys posted in the rain.

OUT