Itsy Bitsy Spider

Itsy Bitsy Spider

The Chicken got called out of the bullpen today in relief of Recalculating having a hurt back, hoping for a quick recovery bro. When I pulled up today I saw that the numbers were lower than normal for a Flash workout and I started to think…….were they down due to the holiday? poor marketing on the site Q ( uhmm that’s me and Rockwell opps) ? The IPC challenge this past weekend? maybe it was none on the above and it was the GIGANTIC SPIDER in the darn parking lot had us BIG OLD BAD F3 guys a tad scared while also being intrigued like we were school kids…. YIKES that was one big spider.. At one point during the workout I might have overheard a PAX member say we should get a saddle for that spider so Goodfella can ride him…..

DICCS/Disclaimer

Cellphone ( We are know Mad Dogs code for his watch now– auction starts later on GroupMe to the highest bidder) , CPR, and do not sue me, the school, or F3 and modify as needed especially if you did the IPC ( GoodFella)

The Warm Up

Mosey around parking lot to in front of the middle school and circle up

15 Low Slow Squats-

15 Imperial Walkers

15 Potato Pickers

Calf Stretch

and we are off…..

The Thang

Mosey from the school lot to the start of the path carefully making sure we do not come anywhere near the BIGGEST SPIDER EVER…

Bear Crawl Ladder–At start of path break into 2 groups 4 PAX in each group and start in a plank position in a straight line facing forward. The PAX member up front says down all member of his group does a merkin, once finished the Pax member in the back Bear Crawls to the front- rinse and repeat process until each Pax member Bear Crawls 3 times– No a good way to start- Yikes!!

AB Monday- Mosey to midway point of path for a little tummy work

15- Flutters in Cadence, 15 crunches in Cadence. 5 Big Boy sit ups OYO, 15 Heels to Heaven in Cadence- Rinse and Repeat 1 more time

Mosey to transporter shed for some little wall work

100 Air Press single count, 50 air jabs- then run to first light up trail for 3 double merkin burpees- rinse and repeat 1 time – then this strange unidentified object was hobbling down the path towards us like a weird walking old man — what is it everyone ask????—– ( BAMMMMM ENTER DEADWOOD after the IPC this weekend)

25- heels to heaven in Cadence and 5 Big Boy Sit Ups

Mosey up toward bus lot stopping at next path for some more ab work

15- Flutters in Cadence, 15 Crunches in Cadence, 5 Big Boy Sit ups OYO, 15 Heels to heaven in Cadence

Mosey up path to circular island for some merkins on the curb-Plank up on the curb for some merkins slide overs– hands on curb in a incline position then do a merkin and slide over on curb ( 10 times right then 10 times left).

Mosey to the middle of the school to the benches for some Dips baby Dips.

50 dips and run to school then lunge walk halfway back

40 dips with right leg out- run to school then bear crawl 1/2 way back

40 dips with left leg out- run to school and run back to bench area

15 Flutters in Cadence, 15 crunches in Cadence and 5 big boy sit ups

Mosey back to circle island for some merkins on the curb- 5 to the right and 5 to the left.

Mosey back to transporter shed area

15 heels to heaven, 5 big boy sit ups

Mosey up path with few minutes left stop 1/2 way up for 10 merkins before getting back right at 6:15 so we can hurry up and wait on the Ignition crew for 2-3 minutes

Moleskin

Today I wanted keep mileage fairly low but keep moving while throwing in some goo ole fashion tummy work. Although our numbers were low today the group pushed through and for Deadwood and Good Fella to even show up after what they complete this weekend is insane- nice work fellows. It is great to see Big Ten back in the mix on regular occasions as I think the real reason he is back is he missed us. Schneider you continue to push yourself at every workout and dang dude you were sprinting at the end, nice. Thanks for allowing me to lead this group this morning..

Announcements

Many Pax’s are sore this morning- has anyone ever seen Deadwood and Good Fella being the 6’s? 6 of the 8 people at Flash today can say this was true so if they deny it we have proof– If these two guys were this sore I can only imagine what the others fell like- Hell of a job to all who participated.

Thanks to Good Fella for taking us out as well as sharing a truly inspiring Hope Challenge about where he was in life 10 years ago verse were he is now and how F3 and finding religion has help him tremendously. Heck of a way to bring Hope Challenge to its end…