- When:06/07/14
- QIC: Double E & The Late Show
- The PAX: Late Show (QIC), Double E (QIC), Counter Top, Zip, Horse Head, Hair Band, Glass Joe, Speilberg, Udder, Electric Slide, Graffiti, Hardwood, Belly Flop (2.0), Boon Dock (2.0)
THE GREATEST AMERICAN HERO IS…. AWESOME!!!
12 Men escaped the ever inviting Fartsack for some Saturday Morning Motivation@ F3Outland. BUT WAIT, in the middle of COP who shows up you ask? Electric Slide, shakin and bakin like scrambled eggs in a skillet. And at the end of COP Papa Slide, Hardwood, arrives ready to show the younger whipper snappers the proper fundamentals of F3. 14 Accounted for. Ehhhhh, who needs warm up anyway, let’s get to it!
Double E on Q
The THANG
Mosey from Parking Lot to PSF for COP:
SSH X 25 IC
IW X 25 IC
10 BURPEES OYO
MC X 25 IC
HIGH KNEE SLAPS X 20 IC
10 BURPEES OYO
Mosey to Parking Lot for a little “King of the Hill” work
Sprint Forwards to Top of the Hill – Merkins (Mix as you like normal/wide/diamond) x 20
Sprint Backwards to Bottom of the Hill – Bomb Jacks x 20
Repeat Sprints / Exercise for 18/16/14/12/10/8/6/4/2/0 + Final Sprint
Half way through change direction in sprint – Backwards Up, Forwards Down
Plank-O-Rama recovery to catch some O2
Mosey to Cinder-ella Island for a little Block Work & Partner Up
Exercise #1
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Line Jumps (front/back, side/side)
Flapjack
Exercise #2
P1 – Grab 2 Cinder Blocks and jog around far cone ~ 50 yards and back
P2 – Low Slow Squats
Flapjack
Exercise #3
P1 – Single Block Lunge Walk approx. 5 parking spaces and back
P2 – Freddy Mercury Mania
Flapjack
THE LATE SHOW NOW ON Q
OK, so as we prepare for round 2 Hairband throws a curve ball. At 8 am there’s some kind of uniform swap happening in the parking lot. No problem! Let’s mosey our cinder blocks with us over to the dip bars #OutlandRuckFest. Sounds good, so why not?
Round#1
(12) Each leg One leg Romanian Deadlifts (aka Tabletops)
(12) Rows
(12) Carolina Dry Docks (Pike Pushups)
Sprint to the cone and mosey back for (3) hand release burpees
Round #2
Change the quantity to (6), sprint, and back for (3) hand release burpees
Round #3
More balance work with
(12) Each leg Bulgarian split squats w/ one leg on your cinderblock
(12) plank jacks w/ (6) squat thrusts
Sprint to cone and back for (3) hand release burpees
Round #4
Partner up in the middle of the practice field
P1 bear crawls toward the baseball field
P2 sprints to dip bars and back to catch their bear
Flapjack
Time for Mary
Circle up on your six, a little rock around the block as we pass cinderblocks around the circle.
Reverse course a couple times then:
Backscratchers
Mountain Climbers (ready, set, exercise! Compliments of Ms. Hamilton my Middle School gym teacher)
Some geometry with the protractor
Mosey back with your cinderblock to the flag and plank up till the PAX assemble
Circle up for the Name-O-Rama and Hardwood brought a strong word of prayer!
Moleskin:
The Pre-Workout 4.5 miler turned out to be just right! Great work by Zip/HH/EE and Bike patrol Boon Dock (2.0) who rode the SAG bike with head light to lead the way. Half way through the run, we had to cross over a small bridge where Boon did not feel comfortable going over a tight double board bridge over a small creek bed and said “Ummm, Dad, I might need a little help here” HH Reply “Ahhh you are OK” I have to say BD makes it to the end, but hits a bump at the end of the bridge, goes to put his foot down to… NOTHING BUT AIR.. and continues to, and I need to point out very gracefully, plunge to the ground. The recovery was amazing though, Quick up brushes off scratches and back on the bike he goes. HH seems to overhear Zip trying to buy an O2 break from the run by offering BD an unspecified financial incentive to wipeout… Zip? Nothing a Cinnamon Bun at McD’s could not cure though. Great job BD!
King of the Hill and Cinder-Ella Island pushed the PAX to suck some serious O2 but all performed Great!
One comment from Spielberg about “The Greatest American Hero” having Bad Acting? Really? That was one of the greatest shows of all time #debatable. I guess with a name like Spielberg, you tend to be a little more critical. However, the rendition of the opening song performed by the PAX was spot on. Watch out broadway!
Announcements:
– NO SATURDAY MORNING F3 WORKOUT AT OUTLAND 6/14 DUE TO OLYMPICS
– ALL INVITED – F3 Area 51 CSAUP Olympics – South Charlotte Middle school Next Saturday – Should be a LOT of fun – http://f3nation.com/2014/05/30/f3-area-51-csaup-olympics-preblast/
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove a cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
As always, it is a pleasure to lead such a fine group of Men! Thank you!
EE & TLS
Double E author
That was a good workout, even though I had to beg permission to stay for the part after pre-run. After the kid fell in the ditch on his bike and I hauled cinder blocks a country mile when we relocated) you omitted that fact in the BB) I thought my next post was going to be in the doghouse (not a scheduled workout name). However, both myself and Boondock emerged relatively unscathed from the outing and he was off to 9am swim practice being the only one there who had already completed a 5 mile bike ride and hour long bootcamp beforehand.
Good to have E Slide, Udder, Grafitti, and Hardwood all posting together #F3Family
BB title photo is creeping me out. #giantbrillcremehead
Great beatdown guys and what an awesome turnout! Kotters all around Saturday!
Summer brings vacations but hopefully we can still keep some good momentum over the next few months.
I will agree that Double E’s Photoshop skills are concerning. First with Late Show and the tribal beads and now Spielberg as Greatest American Hero.
These are the things nightmares are made of.
Aye!
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