- QIC: Royale
- When: 04/14/2018
- Pax: Bones, Bonsai, Bubka, Cornhole, Cross Check, FIFA, Flux, Homebrew, Kenny G, Kenyan, Link, lorax, Mainframe, Maximus, Nasa, Nemo, Olaf respect, Peg, Royale, Senator Tressel, Shakespeare, Short Sale, Spitz, Tater, Tinsel, Whopper, Wild Thing, Wolverine
- Posted In: The Deep
I was privileged to get the opportunity to lead (with Dark Helmet) the 1st workout at the Deep, and on this Celebration Day to get the opportunity to lead once again! We’ve seen a lot of new and consistent faces over that 2 years and I truly feel there is something special about the guys that come from the west side of Lake Wylie. It was really great to show up 10 minutes before the 7am launch and see so many of the tenured Fort Mill PAX already there to support us at this celebration!
I used that opportunity to open with a little message. 3 of the PAX were FNGs, so I gave the long disclaimer, but then I asked for a show of hands for how many years each PAX had been posting at F3. It was awesome to see guys like Cornhole, Sen Tressel, Maximus and Spitz who have been posting 4-5 YEARS now. All of those guys have had a direct impact on my life so I was really honored that they came out to support our Lake Wylie PAX.
Quick mosey around the parking lot for a dynamic warmup
Made it over to the soccer field for our COP
SSHs – Imperial Squat Walkers – Windmills – MNCs – Merkins – Mountain Climbers – Yoga – Plank Jacks
Before we got into the next evolution, I shared several messages about the foundation of F3. Started with the Mission, T-Claps to NASA for knowing it by heart! Then I shared one of my favorite Q Source Posts, the Daily Red Pill. (Link Below)
1st Exercise Evolution
4 corners – PAX counted off by 4s
There were 4 cones set up at the corners of the field. 1 in the center. What would a Lake Wylie celebration be without the original exercise FOUNDED AT THE 1ST WORKOUT? That’s right, 5 Kraken Burpees (check the lexicon if you do not know this favorite). That was our center cone. The groups would split up and run to their assigned number, complete the exercise, run back and do 5 Kraken Burpees
1st corner = 20 Worst Merkin Ever (Wide Arm Merkin, Regular Merkin then Diamond Merkin = 1 rep)
2nd corner = 40 Flutter Kicks double count
3rd corner = 30 Jump Squats
4th Corner = 30 Imperial Squat Walkers
Took a break and shared some more about Sad Clowns, and how F3 is the antidote to Sad Clown Syndrome from the DRP post.
2nd Evolution = Mosey over to the big hill
1 partner down and up the hill, 2nd partner says and does the exercise I call until I’m tired of it.
They were: CCDs – Burpees – SSHs : This lasted a lot longer than 2 sentences gives credit.
More discussion around DRP
3rd Evolution = Mosey to the back of the school
Lt Dangers to the 1st basketball goal That’s a lunge – lunge – squat – merkin (crowd pleaser)
Bear Crawl to the 2nd BB goal
Lt Dangers back to the end of the school
That’s like 200 yards, little Link (Bones 9 year old 2.0) crushed us all – including his Dad!
4th Evolution = Mosey to the front of the school
Time was running short, I had two boards with 5 exercises set up, audibled to just 1 board. We did the five exercises in cadence.
5th Evolution = Saved 6 minutes for my last favorite – Captain Thors!
1 big boy sit up to 4 America Hammers, go to 10…we ran out of time at the 9 rotation. It hurt anyways!
COT was great with 3 new FNGS, two were 2.0 of regular PAX and they held their own!
Cross Check (Peg’s 2.0 Logan) for his lacrosse skills
FIFA (Flux’s 2.0 Evan) for his soccer skills
Wesley our 29 year old previous college pole vaulter so his F3 name forever shall be Bubka!
It was really a great time with great friends and great mubblechatter. I hope everyone else enjoyed it as much as I did.
(and we got 16 out to Coffeeteria, our best part of Saturdays)
An Honor to Lead