9 men posted this morning at #F3Overdrive. With the sound of diesel engines running in the background we got to work. Slow mosey around to the backyard to check on our cinderblock supply. With the supply non-existent we cruised around to the rock pile to get a rock for those in need of something heavy to lift. Back around to the covered area for some work, switching off rocks 1/2 way back.
The Deal:
After something that looked like the 3 stooges trying to figure out how to change a tire we finally settled into a routine. Mea Culpa. Q’ing a gear workout for a crowd is still a new thing for me.
5×5 with your rock/kettlebell for 5-ish rounds. (kudos Madison for the idea to swap kb/rocks after each round.)
(5) goblet squats
(5) Overhead press
(5) Romanian Deadlift with row at the bottom of the lift.
(5) lunges (each leg b/c Madison likes symmetry)
(5) pushups with your partner helping to stabilize the rock/kb b/t your shoulder blades.
then to the wall to sit and rest.
Mosey with the rocks and kb’s to the non-existent pile of cinderblocks and circle up.
The thunk of a kb hitting the ground after the work is done is a satisfying sound, so big circle up and squat down, grab your kb, lift up and over your head and let that kb fly. (5) or (10) oyo, I forget how many.
Mosey to the rock pile and repeat our 5×5 for one more round. Mosey back to the front for some group led Mary.
Moleskine:
Solid work by everyone this morning. Thanks for sticking with me as I work through the flow of 0.0 for a group.
Countertop: The beard is style, you look distinguished. I wonder if Santa will leave a bottle of Just For Men in your stocking? Count: Your internal thermostat must be cranked. Short sleeves? Wow. Shep: Mary in the grass. You are welcome. Hoodie: After your 25 dolly’s I was regretting relinquishing the Q. Good job. Madison: Get a heavier kb you beast. That 45# isn’t gonna cut for you much longer. Lamont: Welcome to the internets. Tweet on brother. Hoffa: Temperature less than freezing always =’s a good time to wear pants to an F3 workout….. Actually, you should probably always wear pants, or at least shorts. Whatever you do don’t just wear tights. Unless you are a superhero. Then you can wear tights. Bernanke: Nice hustle! Good to see you, I haven’t been able to make other workouts and have missed seeing you in the gloom.
Announcements: Joe Davis Run coming up. F3Outland tomorrow at 7 with coffeteria at 8.
Thanks Shep for taking us out with prayer.
Homework: Contact Glass Joe with the following message: “Y” , and work on your mobility. Cold weather shrinks up all your muscles, not just the one connected to your Y chromosome. Tight muscles = potential for injury.
COP
Disclaimer and procedure clarified (thanks to Squid) we get things going….
Windmills in cadence
Rock Star slide practice
Lieutenant Dan field goal practice
Side lunges
Merkins, slow down then up
Merkins down then slow up (backwards cadence count is confusing)
Slow Squats
Stuff We Did
Over to the handrail for a grinder.
(5) supine rows
(10) pushups
(15) squats
repeat till the Q calls time
Chatter = not working hard enough…. Even though the Q decided to throw in a joke about a cardiologist playing God or golf, depending on what your selective hearing allowed you to hear.
Then over to the tires.
Tire puller is the timekeeper. Row the tire to yourself, drag it back to start position.
Meanwhile the PAX are on the wall for coconuts over banana.
Switch tire pullers.
PAX on the curb for some split squats (Kudos to Squid for loading up with some db’s to knock these out.)
All the PAX take a turn on the tire.
Sticking at the tires….
Battle Hose setup anchored by one of the tires and EE’s epoxy plates.
Battle Hoser is the timekeeper. (30) slams while the PAX do other stuff.
Other stuff = KB swings.
Switch Battle Hosers.
PAX do crawl of choice towards the flagpole.
All PAX take turn Battle Hosing.
Farmer carry weight of your choice an undetermined distance and back. Maybe 40 yards down and 40 back?
Time for some Mary…
Did a little Cat/Cow to ease some low back ailments, then turned it over to the PAX to call a core exercise (I quickly questioned my judgement in doing so).
LBC’s and Dolly’s for infinity.
COT
Counted off and welcome to Post-it Note, friend of Bonhoeffer.
Bonhoeffer took us out with prayer.
Moleskine
This was a bit different for me. I’ve been out of swing for 3-4 weeks getting a handle on a chronic issue and came back with the news that I have to hang up my running sneaks. I decided to get right back in the saddle with a 0.0 Q. My thanks to the PAX today for their patience. I do 0.0 work on my own during the week but have never Q’d a strict 0.0 workout.
Solid work by everyone today.