Conditions: A clear and cool morning brought five dedicated PAX to The Stand on this day to celebrate my three year anniversary in F3. Temp: Not so bad at 37 deg F.
The Thang:
No FNG’s
Disclaimer
Pledge of Allegiance
Prayer
Warmup: Warmed up with just a few exercises, since we’d be doing a variety of exercises with the workout.
- Through the Tunnel – 15 In slow cadence (Farmer reminded me this is a “stretching” exercise- 3 Burpees OYO (of course)
- Windmill – 15 IC – 3 Burpees OYO
- Side Straddle Hop – 15 IC – 3 Burpees OYO
Workout: This workout was inspired by the recent Q by Shades of Grey at Boneyard where we “climbed the mountain” as he called it. YHC took the liberty of modifying it to be multiples of threes to celebrate my three years of fun with F3!
Mosey to the block pile to grab a coupon and return to the pavement.
- Station 1 Arms:
Tricep Extension – 1 Rep
Overhead Press – 2 Reps
Curls for the Girls – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Put blocks on the curb, lunge to the first light pole. In my mind I had planned to go 3 light poles, but realized these poles are much farther apart than the Boneyard light poles, so modified on the fly.
- Station 2 – Abs:
BBSU – 1 Rep
American Hammer – 2 Reps
LBC – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Bear crawl to the next light pole.
- Station 3 – Legs:
Sumo Squat – 1 Rep
Monkey Humper – 2 Reps
Regular Squat – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Carioca to the next light pole.
- Station 4 – Abs:
Boxcuttes – 1 Rep
Iron Cross – 2 Reps
Dolly – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Carioca back to the previous light pole.
- Station 5 – Arms:
Carolina Dry Dock – 1 Rep
Merkin – 2 Reps
Diamond Merkin – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Had bearcrawl in my weinke, but my arms were shot, so changed it to a lunge to the next light pole.
- Station 6 – Abs:
Heel Touch – 1 Rep
Freddie Mercury – 2 Reps
Gas Pump – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Bearcrawl to the next light pole, which was the starting point.
- Station 7 Arms: Retrieve the blocks from the curb.
Tricep Extension – 1 Rep
Overhead Press – 2 Reps
Curls for the Girls – 3 Reps
Rinse & Repeat with 3/6/9 Reps each
Rinse & Repeat with 9/18/27 Reps Each
Put blocks back up and return to flag. We had 5 minutes left, so we did a round of exercises which YHC can’t remember all of them, but I do remember Farmer did thumb raises and Ebert did Arnold Fondas for fun… I threw in 3 more burpees at the end for good measure.
Count-O-Rama
Name-O-Rama
Announcements:
- YHC will be Q’ing at Snakepit on Thursday.
- Boo Boo has Q at TheStand on Thursday
- P200
- Gauntlet in April
Prayer Requests:
- Brainiac
- Kukoc & family
- Farmer’s new baby
- Unspoken prayers
BOM