16 Pax (15 BC and a runner) came out to pick things up and put them down, which turned into a little Q wine making and tasting. The THREE AMIGOS were back together, thanks for coming across the pond Arrears!
1 minute warning was skipped, tunes needed IT support, thanks for the offer Moose, I hate technology!
Disclaimer: I am far from a professional, do at your own risk, if I can do it SO CAN YOU.
Coved Disclaimer: Social distancing suggested.
Start Time: 0531, we start when the music starts, like Rockstars.
Warm Up to “Seven Nation Army”, arena hype song of the New England Black Wolves (box lacrosse):
- SSH x 11 IC
- Windmills x 11 IC
- Burpees x 6 OYO
- Little arm circles x 11 IC forward
- Little arm circles x 11 IC backwards
Right on time “Eye of the Tiger” starts blasting as we take the long route to grab a block, meet back at the lot!
The Thang:
Did someone say Merlot: Today was supposed to be a flash back in sorts to the weight room, as such the play list had to include Metallica and Powerman 5000. At some point “Walk This Way” came on and a funny was made by JD, Q missed it as in-cadence counting while moving is about the max my brain can do at one time, the lot was starting to spin by then as well.
The workout:
Pothole was watching form, thankfully it was addressed before hand, no T-Rex arms today!
Exercise 1:
Block Bench Press x 11 IC.
Sprint across parking lot.
20 Merkins OYO.
Sprint back to block.
Rinse and repeat for a total of 3 sets.
Give me a 10 count.
Exercise 2:
Bent Over Rows (yes I said standing, sue me) x 11 IC.
Sprint across parking lot.
20 LBCs OYO.
Sprint back to block.
Rinse and repeat for a total of 3 sets.
I NEED A 10 COUNT!!
Exercise 3:
Squats x 11 IC.
Sprint across parking lot.
20 Mountain Climbers OYO (Coach K, as a former climber, was slightly offended, sorry not sorry).
Sprint back to block.
Rinse and repeat for a total of 3 sets.
……is it time for a water break…….. NO! (but the gloves came off).
Exercise 4:
Shoulder Press x 11 IC.
Q and others had enough running at this point, stay in place (word to the wise, DON’T ask Soft Toss if he is ok….).
Overhead claps x 11 IC, some literally clapped above their heads, much needed comedy relief as something was starting to brew in the Q.
Rinse and repeat for a total of 3 sets.
Exercise 5:
As the niacin rush from the Q’s 5 Hour Energy and Gatorade breakfast starts to take over, something is said about Curls for the Girls, they are started BUT then we had the first taste of wine, YUM ORANGE…. Yes we had a Merlot Q!
Pretty sure the Q and all PAX got through the first set of Curls for the Girls x 11 IC, then the Q proceeds to not display his wine making skills in front of the PAX any longer and moves to the grass (sorry Stagey, there may have been some splatter).
The plan here was to super set with some Triceps Extensions, however Q was still making wine and Moose came to the rescue with lunges until Q was ready to pick back up and finish out.
Rinse and repeat for a total of 3 sets.
Return block to the pile, take the short route, thanks again Moose for the support as we transition to Mary.
Mary consisted of 3 minutes of fun:
- LBCs – Blart
- Iron Crosses IC – Moose
- Flutter kicks IC – Soft Toss
- Hello Dollies IC – Coach K
- Not sure the rep counts, the mumble chatter was strong, main topic food before BC and Merlot-ing, and “Answer To No One”, by Colt Ford had the Q in a happy place.
End Time: 0615
Announcements:
- Wednesday run/ruck group at the Cate Center (Spring Hill High) 0600.
- Camping/hiking trip coming up fast, spots are open, contact Fools Gold.
- Convergence on 8/8. Strut (Seven Oaks Park).
Prayers:
- Puddin Pop: Friend Brian Hatcher: He is home with the Lord, comfortable and out of pain, prayers to his friends and family, service is today.
And finally, there was a meaning behind the 11 IC, wine making threw a curveball to it but in conclusion:
11 IC = 22 reps in honor of Mission 22 “Each day 22 veterans take their own life. But together we can win the war against veteran suicide“.
22 reps x 3 sets = 66, number of books in the complete bible, trivia bonus goes to Joanna, the local Google machine.
I didn’t grow up religious, started attending church when I met my wife, but we made it one of the main points to be a staple of our lives here in the SC. Without that I amy have never even known of F3.
Social distanced BOM and prayer was given. Do what you can do is real, ball busting aside we all know we each have different limits and the comradery is outstanding.
Thanks Brothers, I am who I am today thanks to y’all!
-Blart