Wet morning, decent amount of time under the walkways.
Decent warmup after a weekend full of F3 events.
Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.
New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.
WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator wanted to go faster in the Jack Webbs but Uber started to get air.
THE THANG: Ran over to hole #2 where we did 3 exercises.
1. 10 diamonds at the tee box
2. 10 jump squats at the valley
3. 10 4-count flutters at the green
Then rinse and repeat in reverse starting at the green with the diamonds and back to the tee box. We did this 3 times and running back to the tee box was horrible and very hilly and it’s as terrible as I remember it.
We ran back to the Runde parking lot for some 4 corners.
1. 20 CDD
2. 10 hammer sprinter combos (hammer left/right, into left/right crunch)
3. 20 merkins with (Parker Peter into Peter Parker – so 4 merkins for each Peter movement)
4. See #2 again
Rinse and repeat 2x more times but cut the numbers in 1/2 because some of this looked better on paper.
MARY: Airborne special along with some Superman.
ANNOUNCEMENTS: D2D awareness
COT: of course!
I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wing. The Anchor Bar is a restaurant in Buffalo, NY is famous for the first place to serve chicken wings as we know them today. More on that below. In my 8+ years doing F3 this is my Q outside the Rock Region. It was a great morning meeting new pax.
WARMUP:
The disclaimer was given and we warmed up with:
– 1 dozen Windmills IC
– 1 dozen Imperial Walkers IC
– 1 dozen Hillbilly Walkers IC
– 1 dozen Low Slow Squats IC
THE THANG:
This 4-Corner workout was inspired by the way chicken wings were originally served at The Anchor Bar. Back in the day wings were served by the dozen mild, medium, hot or extra hot. So, each round of 4-corners consisted of a similar exercise at each corner progressively getting a bit more difficult. 1 dozen of each exercise were performed OYO.
– Round 1 – Flying Squirrels, Burpees, Diamond Burpees, Hand Release Burpees
– Round 2 – Rosalitas, Hello Dollies, Freddie Mercuries (Double Count), Flutter Kicks (DC)
– Round 3 – Carolina Drydocks, Merkins, Diamond Merkins, Hand Release Merkins
– Round 4 – Seal Jacks, Side Straddle Hops, Smurf Jacks, Bomb Jacks
– Round 5 – LBC’s, Gas Pumpers, V-Ups, Big Boy Sit-ups
With time remaining, we did my “hot wing eating contest”. In my hometown the was a restaurant the would have a hot wing eating contest where the would give each contestant a pile of their hottest wings (Volcanic). Whoever ate the most in the allotted time was the winner. My F3 version was Balls To The Walls until one pax remained in the position. Your “wings” are sure to burn when you’re down.
MARY:
No time
ANNOUNCEMENTS:
Announced.
COT:
<@UGU3XR5RP> took over from here and led a great discussion on Not Looking Back. It revolved around the passage in the Bible where Lot’s wife looked back and was turned in to a pillar of salt. Once we pick up our cross to follow Jesus, we should not turn back to our wicked ways. Instead, keep our eyes looking forward affixed upon Jesus. It is easier said than done.
I’m not doing the discussion justice, so I urge Band Camp to add more in the comments.
14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…
This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.
subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.
My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.
It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort’s finest, but not all, began to arrive in varying conditions.
DISCLAIMER: The mumblechatter started early, YHC felt honored to have the usual suspects in attendance, so a strong disclaimer was shouted out.
WARMUP:
Mosey to the pharmacy – Band Camp, in typical Weasel Shaker fashion, tried to push the pace since he was already warm from running to AO. CoP in pharmacy parking lot. Those suspects ramped up the heckling here, an endearing jester, but we pushed on:
– 25 SSH IC
– 10 LSS IC
– 10 Imperial Walkers IC
– 10 Hillbilly Walkers IC
– 10 MNCs IC
– Yoga
THE THANG:
Moseyed down to the parking lot behind Italian Job’s rehearsal dinner. He reminisced for the PAX as we began The Thang.
– Lunges down 3 travel lanes
– Bear crawls back down 3 travel lanes
– Burpee broad jumps down 3 travel lanes
– Toy Soldiers down 3 travel lanes.
Moseyed to Pike parking lot at top of Massey. Shoulder taps for the 6. Partner up for DORA. One PAX runs to bottom of Massey and back while other does the following exercises.
– 100 Merkins
– 200 Squats
– 300 LBCs
Finished with enough time to hit the Pike wall for 3 rounds of burpee waterfall while we did wall sits.
MARY: Flutters
ANNOUNCEMENTS: D2D Bar, State of the Union tonight, Blood Drive!