Monday morning came quickly…always a great day to get started the right way! It was going to be dark (like most F3 mornings). I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their first experience at Crow’s Nest. 9 started to mosey with me after the disclaimer.
Dynamic Warmup as we headed back to the rear of the school.
-High Knees – Butt Kickers – Side shuffles – Toy Soldiers
COP
This is where #10 found us, respectable Olaf joined in. We started to give him grief until he told us he RAN from his house to the AO. That was more than the other 9 of us so we gave him the credit due!
-SSHs – Ab Vagotas – MNCs – LS Squats – Merkins – Peter Parkers – Parker Peters – some broga here and there…
Evolution 1
6 Pack #1
We headed over to the playground to find some pull-up bars
6 pull-ups then 6 CDDs count your way down 6-5-4-3-2-1 in reps
6 pack #2
Merkins and American Hammers 6-5-4-3-2-1 reps
Evolution 2
The Green Monster – I’ve been to Crows Nest more Mondays than not, but for some reason I have always missed the Big Green Monster workouts. No better time than now to give it a try. I had arrived early to check out the condition on the hill. It was VERY dark back here, so I set up 3 lantern lights to give us just enough light. I have to say, this was one of those “I love being here” moments that was etched into my memory from the dim lighting, guys running up and down this long hill, and feeling great putting in the work!
We did 11s
10 Merkins at the Top
1 CDDs at the Bottom
we switched each time up the hill until 10 CDDs & 1 Merkin
It was long, we broke a huge sweat, but that’s why we get out of bed a Zero-Dark-30 for F3 mornings!
Evolution 3
Moseyed back to a lighted area in the wet grass. Sat down and did a crowd favorite – Captain Thors!
Ab workout like Jack Webb but 1 big boy sit-up to 4 American Hammers
Work your way up from 1:4 to 10:40, it always sucks…
Moseyed back towards the front of the school, we still had 7 minutes left, so we did Lt Dans from one long light post to the next.
Made it back to COT with 1 minute to spare so we finished with 10 more Merkins in cadence.
Moleskin
I’ll keep it short here, but throughout the workout I shared about the King, the Queen and the Jester. The King can’t outrun the Queen and the Jester lies to you to get you to stay with him! Talked a little about intermittent fasting for the Queen and the CSPAN-Bones podcast. Lots of ideas and ways for the men of F3 to get better everyday!
COT
Announcements and sharing from Cakeboss about the weekend’s Bourbon Chase.
Thanksgiving Convergence – Christmas Party – Read your newsletter
Praises & Prayers
for marriages, praise for the safety and return of the Bourbon Chase men.
An Honor to Lead!
-Royale