Time to get on your back
I want to thank everyone for allowing me to come to Diesel and share some fun exercises. I have to give credit to Miyagi for showing up for 3 days in a row after coming to F3 as an FNG this week. Bunyan received the chain of pain for driving through the exercises and pushing to not take short cuts on completing 11’s.
Blood drive 10/17 9:30-1 connect to redcross.org and search for F3 to sign up.
Surge is working on setting up another CPR class and would be looking for up to 10 PAX to sign up.
As I was asked yesterday to Q The Floater I was not sure what to do. Which hills do we tackle or no hills? Is it possible to only run down hill at the Floater? As 530 rolled around 14 Pax joined me for a little of this and that. DiCCS was given, the mandatory phones, lights, reflective attire, CPR, and Chapstick were present. For the Gazelles today you can knock out Burpees or circle for the 6 if done first.
We started with a quick Mosey around the church to the animal hospital parking lot for a mix of Side Straddle Hops, Merkins, Stretching, Mountain Climbers, and Imperial Walkers. A quick Mosey to the north end of N Providence St for a little Paula Abdul (two steps forward one step back) 10 Merkins on the way up, and 10 Squats on the way back. Barny Fife wait no it was Recalculating taking the reins of the form police today reminding everyone that a squat was not a back exercise. As we finished at the brewery we partnered up for 200 LBC, 150 Step Ups, 100 Derkins which was audibled to 200, 100, 75. The other partner ran the loop over the tracks to the bridge and Bear Crawled up the bridge, then Mosey back to swap spots. As everyone finished and the grumblings subsided we Moseyed to the other side of Providence Rd for 20, 15, 10, 5 Dips with a hot lap around the block in between.
As time was called for COT and everyone arrived back I am continued to be impressed by Chatterbox, and Ex-Lax. There never stop, never quit, never complain mentality has been noticed and impressive as they continue to get stronger and faster day after day, week after week. Everyone pushed hard and stayed safe, we continue to cross the roads together. It is great seeing the increase in reflective gear and headlamps. All complaints about the workout can go to management Carb Load, and Shake N Bake they will properly dispose in the garbage.
YHC took us out.
My 4th Q, My 2nd at Chiseled
I am always excited to Q the Pax but today got me even more pumped, when I showed up FuseBox was sitting up the American Flag and my heart filled with pride.
A Proud American flying our beloved flag, Thank You Fuse Box..
DICCS given, I promised it would loud morning and way we go.
From the COT we did Roundhouse Mosey to get the blood flowing, once back to COT we performed SSH, Merkins, Plank Hold and some Stretching.
Everyone gathered their coupon, riffled walk over to MT Chiseled.
Partner up, 1 runs for clock while one performs exercises.
Clock, 1 Lap w/o Coupon, 1 Lap w/Coupon, 2o Big Boys during each lap
Exercise – 100 of Curls, Press, Bench, Squat and Kettle Swings.
@ 3min mark, Riffled walk Coupons back to COT.
It is always a blessing, honor, and privilege to lead our F3 Paxs.
Brothers, our country means the world to me, I hate to see this divide that we are in. I pray for this nation and the citizens that she mothers.
F3 helps me keep the faith, God sent FuseBox to fly that flag this morning, it was not coincidences, it is proof, he speaks when you need to hear.
Thank You F3 Brothers.
Kirby had the PAX running and doing pain stations at each light on the main road into the school.
Time is running short, so forgive me for the quick BB, but at least it’ll get done.. I had mutiple pax
threaten ask to please limit the amount of ab workouts as we had Chipotle burn a record bunch of us out the previous day at Bushwood for a 65% ab, 5% merkin 30% running day. I lost count at 500 reps.. I obliged, but those waiting for the 6 may not have gotten the memo.
Mosey/snake up and down lot.
SSH/IW x20, Low Slow squats x15, Calf Stretch, Up/Down Dog, and runner stretch
Usually those that know me would expect a heavy day of coupon work and running, but this AO usually has a big group, so it was switched up from our normal program.
Quick 10 count recover, head to back of Middle school, nope, not through the buses, all the way around (safety First).
I mentioned we get some mileage in here.
Individual reps and run around short track with 5 Leap frog burpees at far end.
Repeat until Q says so.. think most got a good 6 laps or so before having to cut it short. Looked like i saw some flutters going on as I was hanging near the 6 on the last lap. I didn’t call for those BTW.
Small note, and this is my bone of contention that I have to get over: Irkins vs Derkins… The Derkin form/position is more like and incline pushup working the upper chest and front delts, while the Irkin is more of the Decline pushup working the under-manboob to help with definition… little confusing, but they will all cut you up if you do enough.. Sorry for the rant.
Sugardaddy gave a 10 count for recover.
Head back to COT, Sort of… Back around the buses (safety first) head to parking lot and Al Gore at trees for 6. 2 mins left, 5 squats at every other tree to end at COT.
Moleskin: The morning temps are becoming perfect to get out and move. Always nice to get out an lead a workout, starting to feel a bit more normal and not quite as odd being in the middle stuttering over counts. had a handful of Pax crushing it, some of the norm, but we have Smuggler the newcomer vying to make us all push harder and not get set in our trance. way to go..
11 pax met in the parking lot of Calvary to listen to and swing some metal. YHC put on the tunes a few minutes early and the first song to come on “Jump”, lined up perfectly with Wild Turkey’s jump roping.
10 windmills, 10 arm circles forward, 10 arm circles reverse, 10 low slow squats.
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 5 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 6 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 7 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 8 snatches each arm
20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 9 snatches each arm
Ab work, 1 min of plank, hollow body hold, glute bridge.
30 sec of goblet squat hold, 1 min goblet squat hold.
Rousey would have been our 12th pax this morning but when he realized he was standing in the circle for Meathead and not Anvil he quickly ran away.
Our playlist was 100% Van Halen in honor of the recent passing of Eddie. It was a spotify playlist and some of the pax expressed their displeasure that some of their favorite hits didn’t play. I thought it was a little Sammy heavy myself. Ickey Shuffle said it would be a struggle for him not to cry but he kept himself composed.
I call this weinke KettleHell. It starts out easy but if you make it all the way through(without modifying) your legs will be jello and your cardio will be tested.
It’s my birthday tomorrow. Nothing would be a better present than you signing up for the blood drive.
It’s a big day at Da Vinci…Convergence with Stonehenge, FNG/Kotters day, and Q School 201. 0630 Blakeney Petsmart. Chicken to follow.
SOB Happy Hour next week 10/15 at Middle James Brewing/Driving Range.