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Start the mid nineties playlist on the block rocker warm up then …
Indian run w speaker as coupon
30 minute cardio:
Trees of Antioch: 10 (audible) 5 merkins at each (audible) every other (audible) alternating with squats
Indian run w speaker as coupon
Pair up gazelles with Clydesdales for Aspen’s premier slope one group runs while other group:
SSH
Goofballs,
cross jacks,
10 minute Plyo: excercise followed by sprint then 30 count
Tuck jump
Squat Jump
SMK
Speed Skaters
Slalom Ski
Darrick Hornberger
SSH
IW
Leg stretch
Mountain climbers
Calf stretch
Merkin
Moroccan night club
Mosey to collect coupons
TIME
Quite a showing from a greater than 50% respect crowd. Everyone pushed hard and worked up a great sweat despite low mileage. Who needs the mileage anyway, right @fusebox? And since the backblast is coming out day after, I can attest that the legs are feeling the benefit of those weighted deadlifts.
Prayers for death of a neighbor in Lawson
Folding party at Christ Closet Thurs
DM YHC if you haven’t Q’d in March and want a 3/30 q at Asylum
A chilly end to an otherwise balmy week might’ve diminished the numbers …
for Camp Gladiator
But 15 HIM braved a nippy first morning in November and my Hope was to make it worth their while.
Warm up
McGee understood “warm up” to mean cup your hands over the warmest part of your body at every possible opportunity.
15 each
Los low squat
Imperial walker
Morrocan night club (in squad)
Merkins
Jingle balls
Mosey to
The thang: (on the green monster).
Paula Abduls using tree circles (to the sidewalk)
Sets of 10
Round 1:
Two steps forward: Sister Mary Catherine’s
lunge walk back: Imperial squawker.
While we started on the sidewalks on either side of the green monster we gradually spread across the grass noticing it was surprisingly less damp than we expected. Meaning it wasn’t a large puddle.
I had originally planned using the entire length of the green monster but the going was slower than expected so I audibled to the sidewalk in the middle as our goal...but not because of McGees moaning mumble chatter
From the sidewalk Bear crawl back for the six – (how are the hands feeling now?)
Round 2:
In and out
bear crawl back
Mike Tyson.
The whole body was warm now except, of course, the hands.
Mary at the sidewalk for:
Heels to heaven.
Superman,
j lo’s
mosey back to Viva chicken with time enough for American hammer and Freddie Mercury x 20 IC.
Judging by the gradually diminishing mumble chatter as the pax progressed through the Paula Abdul’s (and my own burning legs right now) I think the pax got the workout they needed to cap off the work week. Great effort by every one and a pleasure to serve you all. Thanks to Mousetrap for taking us out
See you again soon in the gloom.
Christ closet CSUP nov 9
Q source books available on Amazon and will be rinsing and repeating once the year turns over
Q School and Site Q school tomorrow morning

After fending off @zinfandel ‘s weinke – peak attempt, semi DiCCS were given. I think I hit everything but we’re in an empty parking lot… or so we thought…
We were on our Warm Up mosey to the Five Stones sign and back when the howl of a suburban wolf hound split through the mumble chatter. An omen?
20 Ea IC:
SSH
Imperial Walker
Morocan nightclub
Mountain Climber
Merkins
With the warm done, mosey to the Corolla to pick bricks for the…
What?! a second warm up? Much like the first but a little more intensity ’cause… bricks
20 ea IC
Hiphopopotamus* : picture a SSH with arms and legs criss – crossing in front… with bricks.
*not in the exicon that I can tell, but it should be … and it now has a name for which I cannot take credit:
this one features some fashionable safteywear: https://www.youtube.com/watch?v=FArZxLj6DLk&t=42s
Imperial Squaker … with bricks
Morocan night club … in Al Gore … with bricks
Jingle Balls IC: no bricks but one of my favorites ’cause… balls
Peter Parker Merkins x 10
Then Mosey over to the back of Mt. Chiseled to set bricks aside briefly for light-ish dumbells. Now… I already felt the questioning from both site Qs and @damascus prior to this. Really? You only need bricks and 10-15 lb dumbells?? for a gear work out??? Ah but this isn’t just any old fling -around -some -big- heavy- weights- and -grunt -and -then -do -some -curls- for- the -girls gear workout. Some backstory is in order here: Before my wife encouraged me to check out F3- yes I’m man enough to admit that it was she that introduced me to this amazing organization – we had done some BeachBody DVDs together. P90x; T25; and her favorite- 21Day Fix. As I was prepping for Chiseled this week I thought, “I wonder how a workout designed by a (#seriouslycut) woman would go over in a purely man’s group?” And so my little experiment was born. Here it is:
Really? You only need bricks and 10-15 lb dumbells?? for a gear work out???-Damascus
-Fusebox
-Rudy
x 25 single leg with dumbbells or bricks then flap jack
It became immediately evident to most pax including YHC that to keep good form we would have to adjust weights for each move. i.e bricks for the fly/ dumbbells for the curls. Fly raises with 12lb bells was not happening. Form is more important than pride in the weight. Heavy weight + bad form = injury. Judging from the silence and grunts and sweat, the experiment was a success.
Core work was next: Slam ball circle Pass w/ American hammer while waiting for 2 slamballs to make it around until YHC saw 10 go by. At 8, @zinfandel offered to expose the final 2 required but he couldn’t stand up fast enough ’cause around they came.
Scorpion Docs: dry docs with a leg raised x 25 each leg
Suicide / Brick lunges: teams of 2 using the moves learned above with a light post suicide partner timer.
We got through Curtsy Lunge with arm raises, Sword Pull side lunge and Single leg Romanian lifts with curl before time was called
ZERO Prostate cancer 5K/ SFN Sept 14. Sign up to learn more via email. Will keep blasting out.
Big announcement coming /save the date for Labor Day convergence
Wedding Singer on stage
Sandbox Prom Friday before Labor day
It’s an honor and a privilege to lead a work out of beautiful men under a beautiful sunrise instead of avoiding the silicone allure on a DVD or nearby stairmaster! This was now my 3rd Q and I thought it appropriate to honor my M who has always been more diligent with exercise than me and heard about F3 years ago from a girlfriend. It took me another 2 years to decide to check it out for myself. Now almost 8 months later, I can say I am grateful to all my brothers in F3 Union county, Waxhaw, SOB, Area51 and beyond. Looking forward to DadCamp and years of Fitness, Fellowship and Faith to come!
Sent from my iPhone