Let’s kick it old school



Let’s kick it old school

11 men decided to start their week off at Firestarter.  With YHC at the helm for the first time at this AO, I figured I’d bring some old school F3 to the site.  I mean, what’s an old school F3 bootcamp without burpees?  With a virtual shovel flag planted in our minds, a disclaimer verbalized for our attorneys, and a group of tough dudes that were trickling in at 0530 and 0531…we were off for 45 minutes of pain.  Here’s what we did:

 

Circle around the green to grab Wingman and Tuna and then off past Chili’s and throughout the shopping center avoiding garbage trucks, up and down some stairs, and found a nice area of asphalt to circle up:

COP:

  • SSH x 30
  • 10 burpees OYO
  • Imperial Walkers x 27
  • 9 burpees OYO
  • Low Slow Squat x 24
  • 8 burpees OYO
  • Mount Climbers x 21
  • 7 burpees OYO
  • Peter Parkers x 18
  • 6 burpees OYO
  • Parker Peters x 15
  • 5 burpees OYO
  • Romanian Dead Lifts x 12 (each leg)
  • 4 burpees OYO
  • Merkins x 9
  • 3 burpees OYO
  • Wide Arm Merkins x 6
  • 2 burpees OYO
  • Diamond Merkins x 3
  • 1 burpee OYO

(If you are counting, that is 55 burpees within the COP)

Mosey around the parking lot some more to stretch the legs and head over to the Target parking lot.  Line up on the curb for a modified Beast.  Typical Beast is 6 exercises x 6 repetitions x 6 rounds.  Unfortunately, there are 7 islands on that particular parking lot, so we had to modify.  6 repetitions at the first 6 islands and then 6 burpees at the final island.

  • round 1 – Merkins
  • round 2 – Jump Squats
  • round 3 – LBC
  • round 4 – Carolina dry docks
  • round 5 – Romanian Dead Lifts (6 each leg)
  • round 6 – American Hammer

(Adding those 6 burpees at the end of each round = 36 bringing our total up to 91)

Mosey back to launch.  With approximately 30 seconds left, it was notated that we had 91 burpees in the bag.  So logically, we needed to go ahead an knock out 9 more to make a perfect 100.  I didn’t hear any complaints either which was pretty amazing.  Great work fellas!

Ye Naked Moleskin:

Let me just say, it was awesome to lead this group this morning.  Thanks for having me.  The guys really got after the whole time right from the get go.  It only took to the round of 9 burpees in the COP for the pattern to be discovered.  But everyone stuck it out.  Had some pretty sound groans as we got towards the end of the COP.

The Beast may have brought out some colorful language from what I’m told on Slack, but I did not have the pleasure of hearing it.  Feel free to recap in the comments!  But here is a pro tip from Wingman on efficiency of LBC:  when needing to get up and move quickly, do them facing the opposite way, then roll over and go.  Thanks for that!

Great to see some guys out that I haven’t seen in a good bit.  Mic Check is coming up on 8 years of F3 in April.  Midriff was crushing it.  Big Tuna kicking ass as always.  Teddy smoking it out there and reminiscing of our days from Day Zero aka the baddest AO in Area 51 (RIP).  Das Boot running in and out is always impressive.  Hopefully the run back wasn’t too bad!  LaFawnduh picked a good one to make his comeback .  Cotters!  Great work everyone.

 

Announcements:

  • Convergence on Saturday 0600 at Stonehenge – DaVince will be CLOSED
  • If you want to be crazy and run a 50k on South Mountain, reach out to Midriff
  • If you would like to donate to A Roof Above on behalf of Firestarter, please reach out to Wingman or Teddy
  • Today is National Women’s Day.  Take some time to thank a woman in your life (wife, mom, daughter, sister, coworker).  Lord knows we need them to keep us in check! 

 

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