It’s amazing to see what F3 has not only done for me, but the Fort region. This is not only the case with the growth of the PAX and AO’s, but the type of AO’s as well. We first started with only bootcamp AO’s, then a running AO here or there, then a kettlebell AO here and there, then ruck AO’s. I never would have believed that I’d not only take the blue pill for bootcamp workouts, but for running as well. KB was right up my alley prior to finding F3, but then I hear about PAX throwing on 30lb backpacks. So as I traveled back from a weekend of brewery tours and a Longhorn football game, I kept coming back to an idea of trying to incorporate all 4 types of AO’s into one workout. Visiting Austin, TX for the first time and seeing how the city and state embrace their trademark “Everything is bigger in Texas” I had to incorporate all 4 AO types into one workout to embrace their trademark. So the weinke started to be developed on the plane ride home.
The Texas size weinke went like this:
Windmills x10
Slow low squats x10
IW x 10
Russian twists x 20
Hamstring stretches
SSH x 20
Partner up: partner 1 took both KB and started running to other end of church parking lot, while partner 2 did 5 merkins then chased down partner 1, tag partner 1 and take KB and start running while partner 2 does 5 merkings, and so forth till you reach other end of parking lot. In ruck terms this is “Catch me if you can” – and fulfilled the running….
Then as for a KB, I introduced Jack Webb’s Texas cousin, Jack Bell. 1 upright row to 4 squats – up to 10
Flutters with chest press x20
Skull crushers x20
Rinse and repeat “Catch me if you can” back to starting point at COT.
Then I introduced the other Texas cousin, Kettle Webb. 1 shoulder press to 4 two-handed curls. We only made it to 7….for now.
10 KB single right arm swings, 10 single left arm swings
LBC x20 with KB
Helo-Dolly with KB x20
Rinse and repeat with catch me if you can with Big boy situps with KB x10 at end of parking lot
Finish up with Rosealitta with KB x20
Chest press x20
The remaining Jack Bell from 8-10.
Flutters with KB
COT
What a great group of PAX who stuck with this Texas size workout. We all pushed through it. As I continue to be blessed with the opportunities to not only travel abroad, but within this great country of ours, I continue to learn and appreciate with the Sky Q has created for us. It should not be forgotten that even in our great country, with all this internal bickering and protests, and racial tension, we need to step back and look around at what we have here. We were founded as a nation for prosperity no matter where you came from and what ethic background; the land of the FREE. I’m always amazed and joyful for the many different cultures, sights and sounds of what this country has to offer.
Prayers to Bonsai aunt for fighting through breast cancer a second time, for Change Orders upcoming job change, and for those serving this great country! Read your newsletter!!
One more thing, Austin breweries were great, especially Zilker and Jester King, but nothing beats our good ol’ greater Charlotte breweries. Ours are just as big as theirs.
Trucker, Over and Out