The Waterfall Workout
Ten pax showed up for the debut of the waterfall even with a threat of rain in the forecast. For those that never played this wonderful drinking game in college, you get in a circle, all start drinking at the same time, and then one by one stop. As you can imagine, the last person gets screwed. I adapted this game to today’s workout.
Debut of waterfall. Station work being relieved in a slow rotation. Rotate by 10 partner clap Merkins. Rest of stations continue work until relieved by the group in front.
Half way through I decided 10 partner claps merkins was aggressive (since it actually turned out to be 20 – 10 to be relieved and then 10 to relieve the next group) so I dropped to 5 partner clap merkins.
Once station work was done we moseyed to the bridge for walking lunge followed by jail break to the wall for more waterfall station work. This time we rotated each group by telling a joke, funny or embarrassing story. That lasted two rounds before I decided it was taking too long to rotate (or in reality that none of the pax were really funny….with the exception of Bread Bowl: why do sea gulls not fly in the bay. Because they would be called Bagels). Solid work young man.
Final Round was one group Partner Push & Pulls (of course we are going to do this when I Q, it’s a guaranteed exercise combo) while the other 4 groups did a called out exercise. I forget all the exercises we did, but it included a lot of abs, squats, merkins, and burpees. Towards the end I did start yelling out Wolfpack instead of the count number. Hollywood said “that’s not a thing” yet I still managed to get a few pax to join in. Surprisingly Bread Bowl jumped in with some “Wolfpack” yelling. I did get a kick out of seeing Dough Boy cringe with every “Wolfpack” being hollered by his boy. If we could have only had Swamp there to harmonize- it would have been glorious.
By this time, many pax were begging for it to end – yet we still had 10 minutes. Mosey back to bridge, walking lunch with T Claps while we waited on the 6. Mosey back to school side entrance and more T Claps while we waited on the 6. Finished out with a Jailbreak to the front entrance right as the sky’s opened up with a down pour – just as I had planned!
9 PAX posted at Watchtower on a beautiful, balmy, 28° morning. Sometimes in life all you need is a little context to help you put things in perspective. For us it was the recognition we could be sucking wind in single digit weather with a 10 mph breeze. There was a little extra spring in everyone’s step and they were happy to be out from the oppressive cold.
The usual..nothing real creative here –
After the warmup lap, disclaimer and COP warmup we moseyed to the alcove on the side of WHS. There we paired up and each duo completed the following while the non-working partner ran a full parking lot lap:
Next up we moseyed to the stairs at the back of the school for 4 sets of alternating calf raises (heels out, heels in and regular) with a lap around the sidewalk circle to start each set anew.
The next mosey brought us to the low wall outside of the stadium for:
Mosey on to the visitor side bleachers for the obligatory bleacher run……..up and down every aisle.
On to the brick outhouse behind the bleachers for some wall work:
Start the mosey back to the COP area….short break at the bridge for a lunge walk across. Moseyed on to the left side of the school covered area for 25 dips on the benches and……..
….back to the start for 3 minutes of Mary. I know Posse had us do box cutters and from there the last two exercises are blurry.
The turnout was light, but given there were a lot of Dawg’s licking there wounds from staying up to late to see Bama Roll over Georgia…it was to be expected. Any and all GroupMe users woke up to 897 unread postings from PAX half-in-the-bag commenting on the game. The shots fired at Dirty Bird were enough to break his #Unoffendable bone and cause him to disavow the GroupMe Playhouse. We all know though that he’ll be back. No one can stay away indefinitely. That’s all for now…peace out.
– Mad Dog
17 Pax posted for a good old fashioned Merkin heavy beatdown. Clearly favoring my personal likes and dislikes this workout was heavy on upper body exercises and short fast runs. Any time the Pax were gathered in close proximity there was the distinct smell of Fox’s Pizza Den and Dreamcatchers wafting about. Clearly many of the Pax parents didn’t warn them about posting pics while they’ve been drinking as the #playhouse holds evidence of a late evening for many. However, in true F3 fashion Dreamwreckers was not able to claim any victims and keep them away. With a quick warm up and the usual legal disclaimers out the way we moseyed to the start of Cutty’s service road to the back fields.
1. Ran the back service road, stopping at each light to do 5 burpees. Ended at Transporters office for some wall work.
2. Grabbed wall for 30x wall squat air press, 15x squat jump’s and 15x donkey kicks.
3. On to the rock pile to grab a lifting rock. Partnered up for each pair to do 100x curls, 100x military presses, 50x front raises and a bonus round of 50x curls. Partner sprinted to end of fence line when not working the rock.
4. Ran to the “stairs” for a side Merkin climb. At the top we re-paired to do 75x Merkins, 100x LBC’s…one partner worked while the other ran to the bottom of the stairs to knock out 5 burpees each time before heading back up.
5. Quick run to the covered lap area for some split sprint/recovery alternating laps.
6. Moseyed to the front of the school to grab some bench for 50x dips and 50x incline Merkins.
7. Back to the start for rotating ab work.
Asked at the eleventh hour to sub-Q for this workout, I just couldn’t get one of Frack’s favorite thoughts out of my mind, as frankly he put into words what I’ve thought my entire life. “If a chick with muscles looks like a guy, then what does a guy with no muscles look like?” Deep thought by Frack Handy. That thought also turned out to be apropos toward the end as the FNG was named. More on that in a minute. Everyone hung well…good mumblechatter told me we were getting the job done. To steal an old adage from the Corps that is certainly appropriate for F3, “the only Marine (or F3er) that you worry about is the one who isn’t bitching.” After the ab work, countarama and namearma we moved on to naming our FNG. He started by sharing his life story with us. A word cloud of it would include these words, “Air Force, entrepreneur, smoking hot wife (too which Goodfella asked what his name was), runner…”. Somehow, as things usually do, the offering of names quickly focused on hot wife, runner and Goodfellas lingering question of her gender…which unfortunately for Justin aka FNG, earned him the name Jenner. At least Bruce was left off. The dejected look on Jenner’s face only affirmed for the Pax that they had chosen wisely.
• Joe Davis run (see newsletter)
• Start time next Friday is one hour later at 6:30
• Push to get people to show for commitment tomorrow a.m.