Phat kicks & incorrect ticks in the UC sticks

Phat kicks & incorrect ticks in the UC sticks

I was coming off IR but scheduled to Q, The call out was made for everyone to bring some FNGs, my plan was going to be FNG friendly it was at 7am and a perfect way for someone new to jump into the mix. Then I saw a tweet from Ice 9 who we all know is a Metro Beast so my wheels started turning. I needed to make it a you vs you, able to be scaled to meet various fitness levels.

Well no FNGs showed, I checked my watch and realized it was about a minute fast so mental adjustment on start time. I wore my new phat kicks that were called out by Ice 9 because they glowed due to the lack of crud F3 kicks usually earn over time. Oh well, let’s get these things dirty!

The Thang

#hairband mile to get the blood flowing

COP

Side Straddle Hops x 20
Imperial Walkers x 20
Low Slow Squat x 20

Mosey to side of school for…  Crap no cheese!!! (buses)

Ok stations, follow me for rail slide demo for newer folks.

Railslides
30 stepups
30 Carolina Dry Docs
3 rounds then plank for some Ice 9 plank work/active recovery while waiting on PAX

Next, 3 rounds of…
30 dips
Bear crawl up the side walkway
Lunge walk the path
Audible! Bear crawl around the courtyard instead.

Ice 9 plank work/active recovery while waiting on PAX again.

Grab some wall for peoples chair!
40 air presses
recover
balls to the wall (Thanks GJ)
recover
back on the wall
drop and inch
20 air presses IC

Mosey to grass and on your 6!

6MOM

Flutter x 20 and DONE!!

NO! We have more time!!!

Dollys x 20
Freddie Mercury x 20
Protractor

DONE!!!

Moleskin

WOW, so much today but first #cobains for forgetting my watch was a minute off. Ice 9 rightfully called me out on it. #Qfail

Happy- Great seeing you become a regular and keeping with it and you may get a medal for bringing FNGs although you need to bring the hammer down on the 2 that left you hanging. Great work! And that 2.0 of yours hung in there, great stuff!

Tonawanda- Great to see you back out brother, I know it can be hard with your schedule but stick with it. The more regular you are the more progress you will see. I’ve never seen you use it as an excuse though, you get at it until you are almost ready to #splashmerlot

Turn Pike- Work schedule, bronchitis (Ain’t nobody got time for that) and leftover pain in your ribs but you were back out there. Solid work, even with modification you were still out there and that is better than all the guys that #fartsacked.

Glass Joe- You have made insane gains over the past year! #thoroughbred  Your work ethic and encouragement for others reinforces why I asked you to be Site Q. Stronger every day.

Shepherd- RESPECT! Everyday I look at my injuries lately and get frustrated then look at you, it just pushes me to go harder. I hope I can do what you are doing at 45 let alone 50!

Drop Thrill- You are honestly part of why this Overdrive & Outland crew has become the brotherhood it has. You are an inspiration to us and exemplify so much of what F3 is supposed to be. AND YOU DOUBLE DOWNED!!!! YOU ARE A BEAST!

Spielberg- I have posted with you on and off for a long time in Area51 but great seeing you more regular in UC. You are getting faster and stronger and always and encouragement to anyone around in the gloom with you.

Ice 9- Brother it is great to have you out, you always keep us on our toes and push us to be better, faster and stronger and it is always with humility.

Please chime in if I forgot anything, always an honor to lead.