F3 Workout for Dummies

F3 Workout for Dummies

Didn’t notice a SF planted, but regardless – 18 pax launched into the darkest AO in the region for a simple, yet hopefully painful, midweek downpainment.

The Thang:

Jog down to the track, one lap around.  YHC noticed the “Field Closed” sign on the football field, so audibled from football to baseball field.  Jogged down to the baseball field – it is still baseball season after all…especially for the Cubbies!  #shamelessplug #thiscouldbetheyear

COP:

IW x 20 IC

CDD x 13 IC

Slow Squat x 20 IC

some other exercise x 13 IC

Now for the simple Weinke (Semi-Gloss was still confused as he and his fellow site Q Stagecoach seemingly were doing their own workout):

1 Burpee, 2 Makthar Ndjiaye’s, 3 H-R Merkins, 4 LBCs

Run a lap around the inside of the baseball diamond fence (1/5 mile? Not sure, but we covered ~2.5 miles for the entire workout).

After each lap, we added 1 rep to each exercise.  Most of the pax got to 10 Burpees, 11 Makthar Ndjiaye’s, 12 H-R Merkins & 13 LBCs.  Some of the pax who were out front (i.e. Bulldog, Header, Smokey, and I’m probably missing others) did an additional lap and 1 additional rep of each exercise.

We then circled up for some partner work.

Old school situp x 20 w/partner planking on the other’s feet. Flapjack.

Praire Fire Mary x 30 (10L, 10C, 10R). Flapjack.

Hand-slap Merkins x 20.

Jog back to launch lot.

5 burpees OYO

COT

Ye Olde Moleskine:

The pax was getting after it this morning from what I could see, though it’s so stinkin’ dark at DV, some of them could have been loafing or napping.  Come to think of it, I think I did see Skywalker curled up in the right field corner and The Shore was using 2nd base as a pillow for his nap.

Appreciate the opportunity to Q extended by Semi-Gloss, even if 2 days before BRR.  And t-claps to the 2 site Q’s who posted 2 days prior to BRR #obligation #commitment

Special welcome back to Cottonmouth.  We’ve missed you brother.  Good to see some men I hadn’t seen in a while as well like The Shore & CMD as well as some new (to YHC) faces like Daisy, Madison & Witch Doctor.

Sound off with any anecdotes that YHC missed.