Fireball Shots @ Last Call

Fireball Shots @ Last Call

After being a last-minute ditch 2 weeks ago I got the opportunity to lead the men @ Last Call while the site-Qs took a week off. I had only been to the MR campus one other time even though it’s one of the closer AOs to my house. So happy to get the chance to get more acquainted.

Not sure if it’s the break in the weather but this week has been a pretty good week for FNGs. This morning was no different as 3 of the 10 PAX in attendance were FNGs. I had wind of it in advance (one of the FNGs was my college roommate) so I wanted to set the tone early for the new guys.

DiCCS (Disclaimer, Cell Phone, CPR, Social Distance) delivered and off we went.

The Thang

Mosey to the front of the High School. Given that we had new blood at the bar this morning, I interspersed some F3 foundational knowledge amid the CoP Exercises. It was a good reminder for the regulars as well since there was minimal participation in the Q&A portion of the workout. Mission and Core Principles discussed, and we were good to go.

Warm-Up Exercises in cadence:

• SSH x 21
• IW x 21
• Mountain Climbers x 21
• Merkins x 21
• LSS x 21

I’m not sure who came up with the ‘21’ theme for Last Call but I think it needs to stick around…

Following CoP, finished the loop and stopped in front of the Middle School.

TRIVIA FACT: On February 26^th, 1932 Johnny Cash was delivered into this world. What better way to acknowledge this legend than a full-blown Ring of Fire to celebrate all his top HIITs (see what I did there?). Johnny had 9 #1 hiits, so we’ll have 9 exercises in our Ring of Fire.

Ring of Fire (Fireball Shots) HIIT Routine

• 9 Exercises spaced in a large circle around the front entrance to the Middle School.
• Conducted as a HIIT Routine (50 seconds AYG, 10 second rest as we mosey to the next exercise)
• 3 Rounds totals 2 Total Rounds. It burns, burns, burns so good.
• Exercises were:
  • Merkins
  • Glute Bridges (Pickle Pointers)
  • Lunges
  • Dry Docks
  • WWII Sit Ups (Big Boy Sit Ups)
  • Jump Squats
  • Mike Tysons
  • LBCs
  • Calf Raises

Finish our lap around the schools and stop by the rock pile next to the short track.

Pick a Lifting Rock of your Choice (or if you’re Fiji, grab the CMU nicely placed amid the rocks)

• Curls, Chest Presses, Triceps each x20
• 2 Rounds to keep the blood flowing

Mosey back to launch and Mary until the YHBartender escorted everyone out.

YHB with the takeout prayer.

Moleskin

• Not a lot of mumblechatter this morning. Everyone put in the work but only a modest amount of banter as the PAX put it all into the workout.
• Modified the Ring of Fire after the 2^nd round to make sure we could get in a little rock work and Mary. Wanted to make sure the FNGs got a glimpse of the full range of a typical F3 bootcamp.
• Reminder to the group that ‘Pickle Pointers’ are facing up. ‘Pickle Pounders’ are facing down. Just a life lesson that may or may not pay dividends for you in the future.
• Great to see the inclusion of three FNGs this morning. Welcome to the mission Tonka, Raven, and Fabio! Hope to see these guys continue to post. If you see them in the gloom make sure to keep on encouraging them. I think they’ll be back.

Announcements

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