Rousey messaged me the day before and said the numbers at Bagpipe have been good, “so don’t F this up!”. Well, he had some questionable marketing so my hopes were low.
5:30am. Quick disclaimer as Wingman rolls in. Mosey around with butt kickers, high knees and side shuffles.
Warmup: (straggler Jerry’s World found us!) 10 burpees OYO, Hill Billy Walker, SSH, Goof Ball. My 45 min warmup was cut short, sorry Tag.
Triple nickel. 5 Squats then wall climb and run to end of parking lot for 5 curb inclined merkins. 5 times.
Mosey, pick up metal chairs for reps of curls, over head press, and tricep extentions.
Mosey, Spiderman on railings. If you know, you know.
Mosey to parking deck and partner up. P1 starts on 100 donkey kicks, 100 squats, 100 merkins while P2 runs up the ramp and back down.
Once we finished, 10 count and then 10 burpees OYO.
Mosey and then 10 burpees OYO.
Circle around water fountain. Reps of incline merkins (Rousey through my cadence WAY off), dips, dirkins (only made it one round), and elevated LBC’s. 40 total.
Mosey and then 10 burpees OYO (40 total)
Mosey to straight away and hold plank to low plank. Count down for AYG to the end. Tag Along beat Rousey by a mile!
Moleskin: Great work this morning. Really appreciate all that showed up. Humbling experience working out with Respects and Double Respects. I’ve had some unlucky events occur in the past that came back to haunt me recently. I was almost unable to attend F3 workouts due to a revoked license. Luckily, through the help of F3, family, and God, I was able to Q on my birthday.
Announcements: Blood Drive this Friday, Holiday Party, and Impact Local. Check slack.
I had the pleasure of leading the Pax at Shield this morning (Smithfield Elementary). This might be the first BB as it’s a newer site. I rolled in and found 4 men who already got in a prerun! Good thing my workout was low mileage. Quick disclaimer, but I forgot to state F3’s mission. DOH!
Warm up: mosey around track with butt kickers, high knees, and side shuffle. Circle up at bball court.
SSH, IW, Wind Mill, LSSQT, Neck Roll, Plank Jack, Peter Parker, Parker Peter, Merkin, Low Plank Hold
Mosey to intersection for 4 corners. Start with 5 burpees. Pick a road and run approx 100 yards. Each road had an exercise, 30 count (merkin, lunge, Carolina dry dock, squat). Run back to intersection and do 5 burpees.
Mosey to trailers for Spider Man (can explain later)
Mosey to playground. 3 sets of, 5 pull ups and 10 knee ups. (the metal bars are getting cold!)
Mosey around school. Line up. First person slaloms through yellow bar thingamajigers. Second person calls Mary for rest of pax to complete until the runner/timer gets back. Two rounds.
Mosey to straight a way. Plank. ALL YOU GOT (AYG) home! Carny and Spitball are really fast!
Great group this morning with the cooler weather. Quick chat before launch about Carny’s bad ass experience being a Marine (thank you for your service). He also mentioned that us old farts wouldn’t make it through boot camp. I was impressed they all got in a prerun, great job! Not sure if anyone noticed, but I forgot to do lunges on 4 corners. I am very fortunate to be apart of such a great group of men. Thank you all for the support and push.
Prayers for Anthony’s family. Prayers for Spit Balls family.
Impact Local 5/10K Dec 4. Anyone can do it!
F3 Holiday Party. Check slack. Show up. It’ll be a great time!
I had the honor of leading the crew at DaVinci (hail Stonehenge!). There was quite a bit of chatter on Slack the night before, especially from War Eagle who didn’t even show. I had to deliver an epic beat down. I was expecting 50 pax with all the guys I called out. I couldn’t sleep. I woke up at 2am from a nightmare about chickens.
I rolled in seeing a few familiar faces, and a couple new. Great work on growing F3 gents! 6:30am and disclaimer was given. As always, I stated the mission and purpose of F3 and we were off. Jerry World slid in a few mins late with his cool sunglasses on (crucial with the sun in our eyes most of the workout). We headed across the street and C3PO and Johnny 5 joined as well. Nice, had a good group.
Warmup: low slow sqt, windmill, SSH, GOOFBALL, merkin, plank jack, Parker Peter, Peter Parker. (No, this was not the full workout Rousey. Just getting started)
Classic five at water fountain. 10 count cadence of step ups, urkins, dips, dirkins, elevated crunch. X3 (the dirkins sucked).
Partner chase to kids r kids. P1 burpee and then catch P2. I got stuck with Sabertooth, what the heck… He flew out the gate. I finally caught him and was gased. Great to see him and J5 out there, the next generation.
Next is my go to workout (used a winkie that Rousey picked up later). Called an exercise and then a mode of transportation. Too many to type, so for example first set was shoulder taps on cadence and run to far stop sign, jog back. Flutter with Bear crawl, ect. Come to my next Q for the rest. Lots of mumble chatter here, especially from Doc about Kirby’s form. Sabertooth was spent from the partner chase, but got back into it after a quick breather.
I saw a nice sidewalk with a couple stairs. Might as well bear crawl down the sidewalk and down the stairs. Even Doc did it!
Mosey to shaded parking lot for quick triple nickel. Hand release merkin and jump squats. (One Star, Doc, and Jerry World crushed it!)
Some Mary and World’s Greatest Stretch (WGS). Come to my next Q for more details.
Mosey to opposite side of Best Buy. Plank for 30 secs, then ALL YOU GOT TO HOME. Plank for the six. With 20 secs left, last exercise Have a Nice Day.
The runners mosied on in asking what the dragon’s name in Never Ending Story was. Falcor?
Moleskin: This is a great AO for the snoozers. Lots of real estate to work with and great group that is growing. Loved seeing my X-site Q Brexit and always a joy having Doc talking smack about form and pushing us. Rousey is becoming a beast, watch out! Even saw sweaty Tool Bag with the runners. Thanks for the invite Midriff!
Announcements: Couple July 5 convergences and 2.0 friendly workouts. Check slack.