Regrets

Regrets

A week ago I Q’ed Overdrive and at the end the call went out to the PAX… We have some guys signed up for a few weeks out but not next week, someone claim it before I do.

Silence…..

All week… silence…

Wednesday rolls around and I claim it with the thought of making sure it’s nice and awful.
From the F3 Lexicon-

SNOT WOGGLE: A Workout so hard it shuts down all Mumble Chatter and leaves the PAX looking backwards half-unconscious from the pain.

Yes, the PAX of UC will regret not stepping up.

COP
Little baby Jog to loosen up. #NotEvenAHairbandMile
SSH x 15
Imperial Walkers x 21 (Yes 21, I got distracted by Spielberg taking his sweet old time getting out of his Car #LIFO
Windmill x 10ish

The Thang!
Partner up

-Round 1
P1 runs from starting point to the sidewalk by the school entrance to the small track… and run around the small track and back. Somewhere between a #HairbandMile and #Hairband5k (Roughly 1/3 of a mile.)

P2 does the following kettlebell work:
5 two handed swings
5 Clean and press, right hand
5 Clean and press, left hand
5 Snatches right
5 snatches left
5 goblet squats
Merkins until partner returns from run
Flapjack

-Round 2
P1 Runs the same route

P2 does 10 reps of each of the above exercises
Flapjack

Since timing is evening out now between runners & kb work, still merkins if kb guy is done 1st, if the runner is back 1st they do burpees while waiting for the kb guy to finish #Crowdpleaser

-Round 3
P1 Same run

P2 15 of each of above kb exercises
Flapjack

At this point switched from burpees to LBCs while waiting.

-Round 4
P1 You know what to do

P2 you guessed it… 20 of each! Wait, audible due to time. 20 swings & squats and 10 each arm for other things.
Flapjack

3MOM
Rosalita en Espanol x 21 Had my head next to the speaker and couldn’t hear well. #DeafMusician
Pretzel Crunch 10 left, 10 right OYO.
Protractor

DONE!

Ye Old Moleskin

Everyone was smoked, you know how I could tell? The silence through most of it. #Snotwoggle accomplished. I could also tell because either the Union County school system has severely failed teaching basic counting or the PAX just were getting too smoked.

As I say that though, I still want to commend many out there who are newer or have not been regular in a while. No shame in modifying, you did 100% more than the #sadclown that #fartsacks. Keep at it, you will get stronger! We may bust your chops some (#accountability) but ultimately we want to see you succeed. #NoManLeftBehind #IronSharpensIron

Announcements
YHC and Smokey on Q for Outland
Keep The Count and his family in prayers still with the passing of his father and decisions for his mom.
Jabberwocky is down 6lbs since starting F3 recently, awesome to hear!
SIGN UP TO Q! http://www.signupgenius.com/go/30e0f49aaaf2baafa7-qsignup

Oh and time for some of you to get a kettlebell!
These guys have a 25lb for only $25 and free Prime shipping:
http://www.amazon.com/CAP-Barbell-Cast-Kettlebell-Black/dp/B00WHIGEK8?ie=UTF8&keywords=kettlebells&qid=1463147670&ref_=sr_1_2&s=exercise-and-fitness&sr=1-2

You should consider a 30lb or 35lb but no less than 25lbs. These guys have decent prices on 30 & 35:
http://www.amazon.com/Single-Solid-Cast-Iron-Kettlebell/dp/B0061ZLTYY?ie=UTF8&keywords=kettlebells&qid=1463147670&ref_=sr_1_1&s=exercise-and-fitness&sr=1-1

COT

Always and honor to lead you guys!
Aye!

Hair Band

Oh and to continue the best music AO in the land here is this morning’s playlist:
Switchblade Serenade – Spread Eagle (This is a band my band opened for back in the old days.)
Nighttrain – Guns N’ Roses
China Grove – The Doobie Brothers
I’m Broken – Pantera
Awake and Alive – Skillet
Walk – Pantera
We Are – Thousand Foot Crutch
Panama – Van Halen
Yankee Rose – David Lee Roth
Feed the Machine – RED
Whispers In The Dark – Skillet

A good mix for the ages.