It was early, it was cold. I had told the guys throughout the week to bring their kids and we could enjoy an easier workout. But even I bailed with my two boys when I heard it was going to be 20 degrees. Seems like that’s pushing the child abuse line… Luckily the other 8 guys that showed up felt the same and decided the kids needed to stay at home. Good for the children, bad for the PAX…now we got to do the harder things I had planned!
We had an FNG show up a little early and asked if this was F3? I said yes, and asked him if he had gloves? He seemed confused and then asked, “is this outside?” I knew he was going to have some fun today…lucky for him the PAX that EH’d him told him about the gloves. By the end, Chris, an art teacher at a local school, was christened with “Picasso”.
I gave the long disclaimer, and we were off.
Dynamic warmup lap around the parking lot with:
High Knees – Butt Kickers – Toy Soldiers – Karaoke – Knee to Chest – Ankle pull
We circled up on the soccer field for COP:
SSHs – Imperial Walkers – Windmills – Squats with Calf Raises – CDDs – Plank Jacks – Merkins – Peter Parkers
No one really likes when I keep them in plank for 4 exercises…kinda my thang!
Now that we were warmed up, we moseyed over to the GA-GA ball pit. Each of the 8 men find a post, and jump over the wall 30 times. If they didn’t want to do that…burpees were the alternative. No one took the alternative.
We headed over to our favorite hill for an evolution I stole from Bing down in Lakewood Ranch who had posted it the day before on his BB. Seemed like a tough thing to do so I added it to the Weinke.
Partner Up for the “Deconstructed Burpee”
Partner 1 run down and up the hill while partner 2 does the exercise. Add reps together to these numbers:
100 Hip Thrusters
100 Merkins
100 Jump Squats
Several 10 counts after this one. Picasso didn’t seem to like the deconstructed burpee. Later Bing told me he got this from our boy Longshanks…no wonder it sucked!
Mosey on to the next evolution behind the school.
5 cones were set up along the back street
Bear crawl to cone then 10 merkins
Lunge walk to next cone then 10 squats
keep repeating until the end 5 cones – about 200 yards.
I shared some thoughts around temptation, personal struggles and accountability. These men of F3 help make me a better man!
Next we stayed by the benches for:
20 Dips
20 Durkins
20 Step-Ups (each leg)
Mosey around to the front of the school
Last evolution today was the Deck of DEATH for 15 minutes.
Hearts = Jump Lunges
Spades = Merkins
Diamonds = Bombjacks
Clubs = Carolina Dry Docks
Aces high were 14 reps
We seemed to pull 13 clubs out of 15 tries… this always gets fun and rowdy by the end. I pulled two of the Aces myself!
Mosey back to the cars for the normal COT items and naming of our FNG to Picasso.
prayers for Tater’s grandbaby still in NICU but doing OK. Qbert’s wife starting her new job soon, Shakespear’s friends’s parents heath, safe travels for all traveling.
Always and honor to lead,
Royale