During this morning’s workout at the PoopDeck, I heard three words I never thought I’d hear while running:

“DaVinci, slow DOWN!”

Me. The chronically last guy in. So much that I figured my F3 name would eventually be changed to “Six-Is-In” since that’s what I heard or said so often.

When I posted to my first F3 workout at The Deep on April 16 of this year, never would I have imagined seven months later that I would be out here in the gloom, in the cold, and be happy to be there. Yet, here I am, posting four or five times a week, running and doing merkins and frickin’ burpees and partner carries all the other crazy things we do — all at a ridiculous hour of the morning.

And not only am I participating, but I am stepping up to lead  workouts! What?! Which brings us to “The Thang” portion of this Backblast.

The Thang

We had an FNG (Welcome, Andretti!) this morning at Poopdeck, so I gave a fairly detailed disclaimer and took off for a couple laps around the parking lot. First lap to get the blood flowing, the second lap to do some butt-kickers, high-knees, side-shuffles and karaokes. Then we circled up for the warm-up exercises:

SSH x 20
Imperial Walkers x 20
Windmills (nice and slow)  x 10
Low Slow Squats x 15
Mountain Climbers x 10
Slow Merkins x 10
Honeymooners and Downward Dog to stretch out a bit
LBCs x 20

Then we turned on our headlamps and moseyed around the back of the Bowl ‘n’ Bounce, across the way to the back of the adjacent shopping center where we paused our run for some Toy Soldiers before completing our run around to the front parking lot for the (read over imaginary stadium loudspeaker): “Parking-ing-ing Lot-ot-ot of PAIN-pain-pain!” Or as, DarkHelmet refers to it: the “Workout in a Box” (with no reverb or echo effect).

So, basically, I struggle with coming up with cool workouts. And sometimes, I feel like there are muscle groups that don’t get worked some days. So I chose a series of exercises to cover the bases:

Flying Squirrels x 20
Carolina Dry Docks x 10
Freddy Mercurys x 20
Peter Parkers x 20
Imperial Walker x 20
Burpees x 10 (for DarkHelmet)
Squat-Raises x 20 (Low Squats ending in calf raise on standing)
Merkins x 20
Sumo Squats x 20
Mountain Climbers x 20
Diamond Merkins x 10
LBCs x 20
Flying Squirrels x 10
Parker Peters x 20

Each PAX picked a parking spot to start, did the prescribed exercise and then ran a lap around the parking row islands and progressed to the next exercise in the series. We all ended the circuit with around 8 minutes to spare, and before we began our mosey back to COT, our FNG Andretti, familiar with the area, suggested we take the scenic route back and led the return trip. The duration was perfect, as we arrived back at the flag with a minute to spare.

COT:

Prayers for Witchhunt’s Father in Law, praises for Wild Thing’s mom and her great prognosis following surgery.

Honored to serve. Grateful for my Brothers in F3.

Aye!

~ DaVinci