I got your Tai Chi right here!

I got your Tai Chi right here!

The VSF was planted (High Tide apparently didn’t have room in his Jeep with all his KB’s and I forgot mine was in the back of my car) and 6 men launched into the Saturday morning gloom.  Our 7th – Gekko – joined us a couple minutes into the downpainment after having mistaken the tai chi’ers for F3.  More on that later.

The Thang:

Jog to other side of OP for COP on the basketball court

SSH x 20 IC

Low Slow Squat x 15 IC

Hillbilly x 15 IC

Gekko joined us at this point after realizing that the 4 tai chi dudes were not F3.

Rockhopper x 10 IC

Russian Twist x 10 IC

Merkin x 10 IC

Jog to bleachers near concession stand

Stepup x 10R,  Stepup x 10L, Derkin x 10

Stepup x 10R, Stepup x 10L, Widearm Derkin x 10

Run to corner ball field at back of complex

Bearcrawl to each base with 5 jump squats at each

Lunge walk to each base with 5 heels to heaven at each

Broad jump to each base with 5 diamond merkins at each

Jog to concession stand

Grab some brick wall for People’s Chair

Overhead press x 13 IC

Donkey Kick x 13 OYO.  Rinse & Repeat.

Run to field between ball field and school

Circle up

Jack Webb: 1 Merkin, 3 overhead press; adding 1 merkin and 3 presses up to 5 & 15

Mosey to playground

10 old school sit-ups, 10 supine pullups

15 old school sit-ups, 15 supine pullups

10 old school sit-ups, 10 supine pullups

Mosey to school for some more People’s Chair

Alternate right leg up and left leg up for 10 sec’s x 3

Overhead press x 13 IC while in chair

Mosey to field and circle up for 6 MoM and some plankwork

5 or 6 rounds of the Wave Plank (alternating plank with 6 inches around the horn)

Swimkick elbow plank x 10 IC

Flutter x 13 IC

Makhthar Ndjiaye x 13 IC

Dolly x 10 IC

Freddy Mercury x 13 IC

CDD x 10 IC

Mosey to back of school

Bearcrawl up the ramp, Lungewalk down

Jog around school to benches

10 Jump Ups. Rinse & Repeat

Mosey to launch lot

10 Burpees OYO

COT

Moleskine:

So Tai Chi does not equal F3.  Good humor that Gekko was delayed when he thought the “pay to play” tai chi guys were the pax.  Still can’t fathom why you’d pay for some guy to lead you through bearcrawls, lunge walks and the like….but to each his own…or something like that.  At any rate – glad you joined us Gekko.

Special T-claps to The Kid for posting 3x this week at Skunk, Peak51 and today.  He’s only been going for a couple weeks.  Keep coming out and pushing yourself brother.  It will get easier, but hopefully never easy.

Also good to see Bootlegger getting after it.  Keep after it.

I pulled in about 6:50 to see High Tide doing a solo KB workout.  Would have joined you for the 30 minutes….guess I missed the tweet?

Strong work, too, by a favorite son of the Electric City (aka Marge).

Was an honor to lead the pax this morning.  Thanks for the opportunity High Tide.

Thanks also to Gekko with a great prayer to take us out.

Announcements:

MudRun & BRR – signup for the 2 best 2nd F opportunities in all of F3.