Hurricane Ian was rolling through town. Light drizzle. We did three rounds of exercises that started with the letter i a and n. IAN. https://youtu.be/FpvJsUOgWlg
I arrived in excellent spirits completely unaware that Snake Pit is a kettlebell workout. As I was without a kettlebell or an appropriate weinkie, I had to improvise quickly. I borrowed a kettlebell and possessing both a deck of cards and a Bluetooth speaker, for my planned bootcamp Q, lead the PAX to the bottom of the hill.
On the walk, I could only think of four exercises. PERFECT! There are only 4 suits in a deck of cards. Unfortunately, all I could think of was: manmakers (spades), swings (clubs), big boy situps (hearts), and squats (diamonds). Sometimes when the pressure of the moment is upon you, your mind gravitates to a core workout that is less that effective (big boy situps) and an exercise like manmakers which is best done in more limited rep counts than a deck of cards provides. Swings and Squats are more appropriate for a deck of cards, so 50% ain’t bad, right?
It’s important to remind that PAX that occasionally at an F3 workout, you get what you paid for. I think that’s core principle number one.
To make up for my chosen exercises, I called a run to the top of the hill (intersection with FM Parkway) after each 5 cards. Surely this would give the PAX plenty of time to come up with disgruntled yet witty mumblechatter. They did not disappoint. I even chose to leave my phone in the car so I could skip the initial run and retrieve it. Now for the remainder of the workout, we at least had tunes coming from the Bluetooth speaker.
As luck would have it, I have never shuffled a deck of cards before and we had 42 manmakers in the first string of 5 cards. While the PAX showed great resilience in the face of such a steep rep count, I realized that I will read the Site Qs invite a little more carefully next time. Also, I feel my desired name change to Batman could now be in jeopardy.
My final error in judgement this morning was accepting Band Camp’s offer to write this backblast for me.
—
Cheddah
WARMUP: 20 SSH IC
THE THANG:
5 burpees for a buy in
100 calf raises
Run a loop around the parking lot (~0.3 miles)
100 squats
Run
100 gas pumpers
Run
100 merkins
Run
100 CDD
Run
Had time left over so we did
100 calf raises
Run
5 burpees buy out
A round of Mary’s to close out
Thank you for the opportunity to Q
WARMUP:
Mosey around the parking lot to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Mosey to the benches towards the rear of the building
100 Step ups OYO
Mosey to the Rear Parking lot
Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right
Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)
ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health
I surveyed the surroundings and the PAX as the clock approached 0515… a few knee braces… but everyone was wearing running shoes so I figure people dress for the workout they want…. here we go.
WARMUP: Mosey through some stink until we found a spot to circle up on back side of teeter.
Goofballs, mountain climbers, shoulder taps, yoga stuff, Windmills all IC
THE THANG:
3 course buffet –
Course 1 – Chest work
40 wide arm merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
30 missionary merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
20 diamond merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
10 CDDs
Course 2 – Leg work
40 squats run about 150yards 10 four count flutters run back 150 yards
30 monkey humpers run about 150yards 10 four count flutters run back 150 yards
20 lunges (each leg) run about 150yards 10 four count flutters run back 150 yards
10 BombJacks
Course 3 – Core work
80 SSH run about 100yards 10 burpees run back 100 yards
60 LBCs run about 100yards 10 burpees run back 100 yards
40 Hello Dollys run about 100yards 10 burpees run back 100 yards
20 Big Boy Situps
Mosey toward wall on back side of Red Bowl where we sat for dessert…
Dessert extras –
Wall sit with MNC and OH claps (IC)
shake it out then back onto the wall
Wall sit – stay in wall sit while everyone takes a turn doing 5 good form merkins
We couldn’t handle hearing any more of the dog barking that seemed to be coming from red bowl, so we headed back to CoT.
MARY: Freddie’s and flutters
ANNOUNCEMENTS:
F3 launched in Hong Kong
Skeet shoot early November
Bourbon Tasting mid November
4 Corners of weeping WEP
Warm up:
15 SSH
15 Wind Mills
Mosey to WEP
4 Corners of Pain!
All corners are 25 reps of each
Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)
We didn’t make it to lap 4 but we ended with 10 Burpee’s
Mosey back to COT
Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday
-Yard Sale
YHC tried to Q in September and missed the opportunity due to concentrica demands. Last week, DR. This week, finally!
It is Chad season, so we put in some step ups after a coupon ruck, followed by Farmer Carries vanity muscle work.
Step Up Work:
30 minute EMOM (:40 work/:20 rest)
Vanity Work:
1 Pax Farmer Carry out/back with Jerry Cans
Rest of Pax do one movement, rotate, repeat
OH Press
Bent Over Rows
Ruck Curls
OH Hold
Ruck Swings
Stretch it out.
Moleskine:
Kaiser mentioned life is in seasons – which is very true. To be able to realize the seasonal transition is another level of awareness. My prayer is that God will reveal those seasons and the changes to us so we can better lead our families.
Announcements:
Dam2Dam fundraising season is in full effect. Check out your newsletter or hit up Boss Hogg to learn more.
COT:
Praise/prayers for Divac’s second child in his wife’s womb – coming May 2023.
Other prayers meant for COT.
Thanks, Divac, for persisting for my Q – appreciate you.
Punch List out.
4ish miles starting at Masons Bend
WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee
THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters
Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds
5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises
One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.
ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.
WARMUP:
Ruck to WarmORama
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Swift Rucking
1st Stop:
20 Merkins
20 Mountain Climbers
20 Shoulder Taps
20 Lunges
Swift Rucking
2nd Stop:
20 Squats
20 CDD
25 Calf raises
MARY: No time left
ANNOUNCEMENTS: Read the newsletter