Old School Rock Beat Down

Old School Rock Beat Down

What had happened was:

Alf called needed someone to step in. So I, being the perfect F3 Brother, stepped up even though I was hamstrung by an unbelievable set of unrelated insurmountable coincidences that made it impossible to attend work outs for about 2 months and gained some weight. I was sick through half of December, then it got real cold, not to mention there an incredible batch parties and dinners from Thanksgiving through New Years.  All in all,  I put on 25 lbs (as Run Stopper agreed it was awesome)…and as you can see there was really no way around any of the aforementioned circumstances.  When I showed up Saturday morning and it 20 degrees only the most committed (fastest) brothers showed up to work out.  Being slightly out of shape, slightly over weight, extremely competitive, and surrounded by the most dedicated, most athletic, most intense specimens F3 has produced in at least the last 5 years I needed away to even the playing field.  We decided as a group that anyone who beat the Q must do burpies until the Q caught up.  As a result, everyone was in an equal amount of pain.  With the rules clearly established, we began:

Warm up run to the front parking lot.

Pain Station 1 – Front Parking Lot

Partner up:

Ladder work

Partner #1

Sprint to the first island do 1 push up

Partner #2

Mary

Flapjack until all islands have been hit twice- ascending and descending

Pain Station 2 Soccer Field

4 corners x 2

First lap done together via native american run

corner 1 – 20 push ups

corner 2 – 20 Spartan burpies

corner 3 – 20 Jump Squats

Corner 4 – Dreamweaver….

Second lap – Race time.  We needed to find out who the best was.  Same as above, but only thing that counts is speed.  Rachel killed us and ended up getting about 20 Burpies while he waited on the back of the bus to show up.  That was awesome.  Hoover, who like myself, does not excel at the flight response, came in last and audibled at the end.  We were both pretty sure everyone else cheated. What is especially demoralizing is the fact that Hoover was wearing a weight vest, it wasn’t as heavy as my 25 extree, but it is a start, and he still beat me.  Great job everyone.

Pain Station 3

First Set x 2

Partner Up

First Partner tricep work out

Second Partner run to the light posts and trees in ascending and descending order

Flap Jack

Second Set x 3

First Partner Leg Work out

Second Partner Run to the Play Ground do 5-10ish pull ups sprint back

Flap Jack

Native American to the hill, Cleveland style (I think Gumby(I know its Gummy, but this has been our thing for the last few years) shouted that out).

Pain Station 4

Partner Up Boerewors wanted to keep the same partners, but was over ruled

Partner 1 up the hill and make the loop

Partner 2 active rest

Flap Jack x 3

Pain Station 5

We only got 5 mins left so we all had to go into Rachel (fast)  mode or cheat, all but Rachel cheated me included….

Run to the Front Yard

4 corners

1st corner – 20 push ups

back to center

2nd corner

Spartan Burpies

3rd Corner

jump squats

4th corner home base

All in all –  we did great as a team:

1. Started a little early
2. Marge quit early, he couldn’t take the pain, but that ok he’s from Clemson so he gets a pass
3. We ran 13 miles
4. Burned through 5400 calories
5. Did 1100 push ups
6. 500 pull ups
7. 200 Burpies
8. Maintained 35 mins of peak heart rate
9. Maintained 24 mins  of Cardio
10. Maintained 1 min of fat burt
11. Finished a little late.

Maybe that just how it felt to me.

You guys all did incredible and have officially motivated me to get back in the game.  I got a solid read watching everyone from the back and Hoover, Run Stopper, and Boerewors, and Big League Chew, and I, and maybe Gummy are all gifted in the fight response (we don’t run that fast), we make up for in brute strength and awkwardness.  Rachel and Marge went fast the entire time.  As hard as I thought I was pushing them, they seamed like they breezed through the work out.  Again great work!!!!