Dropping B-b-b-b-ombs at Bushwood
Roll into the Country Club at 0515 to get acclimated with the site and warmed up. As PAX trickle in, I take note of club members that are in violation of dress code (sleeveless, collared shirt) and issue a one-time warning, with fines to be applied for future violations.
This workout roughly marks my first full year of F3. The community of friendships I’ve formed over the last year has been a life-saver to my faith, my family and my fitness. Really wanted to focus on working with a partner and contributing to common goals. With disclaimer and overview we were off into the gloom.
The Thang
Warmup: 15 SSH’s, 15 Imperial Walkers, 15 Mtn Climbers, 15 Hillbilly squats, 15 merkins
On the way to rock pile get the group familiar with exercises for BOMBS we’ll be hitting later: 5 Burpees, 10 Overhead presses against the wall, 15 Merkins, 20 Big boy situps, 25 Squats
Partner Work #1: Rocks
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Pax 1 does exercise while Pax 2 runs the small loop by parking lot. Swap out and continue the exercise until each amount of reps are complete.
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50 Bent Over Rows, 75 Hammers, 100 Curls for the girls
- Noonan and Fiji amazed by my rock pile selection. Apparently there are a few other rock locations that are more regularly frequented?
Partner Work #2: Hitting B-B-B-OMBS (Phil Mickelson would be proud)
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Mosey to parking lot in front of school. Line up in middle parking line
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Pax 1 does exercise while Pax 2 runs to the other end of the parking lot Swap out and continue the exercise until each amount of reps are complete.
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50 Burpees (AND THE CROWD GOES WILD), 100 Overhead Claps, 100 Merkins, 100 Squats
Burpee Indian Run around the parking lot: 2 laps. My definition of slow pace was very different from Deep Dish’s, who took off to lead the pack. My lack of communication definitely contributed to the poor execution. My bad. Bystanders must have thought we were some odd drinking club with a running problem.
Run back to launch for Mary: 15 Supermans, 15 American Hammers, 15 Flutter Kicks, 15 Mountain Climbers, 30 second plank until finish
Moleskine
- Lots of new workouts launching in The Haw: Wednesday (Cowbell), Friday morning at Marvin Ridge (Last Call), Saturday morning at Porter Ridge High School (Clean Slate). Step up and help these grow and get new guys plugged in
- So much love from the group for the burpees we did today. If you just aren’t having enough fun with burpees, then you should probably do 100 each day for the month of January. Forget Dryuary, it’s time to Make America Burpee Again. Learn more about the CSAUP that our St. Louis brother organized: https://mattcrossman.substack.com/
- Big Tuna took this workout personally and threatened me to show up to his Q next week. I believe his exact words were “I’m going to get you back for this one” before he scowled and slammed his car door to make a point
- Long Haul went beast mode on this workout, glad he was my partner because he did all the work for me and doubled my totals
- Dilbert kept me company in the parking lot when I rolled in around 5:15. Solid push to finish partner work BOMBS. First time working out with ya
- Speaking of BOMBS, there was one set off in the parking lot while wrapping up our Mary. The school had to be evacuated for radioactive gases (possibly liquids) that were released in the air. We may never be allowed back after that ruthless act. Who was the culprit?
- Fiji was our school crossing guard and kept us safe from the rogue garbage truck driving by as we returned to launch. He abruptly excused himself from two rounds of Mary to divert the truck that was NOWHERE NEAR US. His lame excuse was something about Site Q “privileges”
- Posse challenged us to translate ambitious resolutions action. Set goals for Fitness, Fellowship and Faith then act on them, with the support and encouragement of F3 brothers. Check Slack/GroupMe for the shared spreadsheet for inspiration and examples from what PAX did in 2020. Grateful for your leadership in keeping us accountable.
- Golf claps for hitting BOMBS this morning with me. I’ve really enjoyed connecting with Pax from the Wax(haw) and admire the energy you bring to every workout
midriff out
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