The last week plus have been something, since the Cannonball run people have definitely been stepping up their Q game. During a long run on Sunday, YHC was stewing over all the great recent F3 events and how much F3 has done for YHC personally. F3 has given YHC’s life more meaning and purpose. Plus, it’s a free workout. One thing that confuses YHC to no end is why is F3 not more popular nationally. Fidget spinners were a national craze in a matter of months. After 6+ years of F3, we have 1 full time employee. How is that possible?
When thinking over this issue, a reason why came to me. It’s free. There’s no money in it. We live in a world where money gets things moving, and without money it’s hard to get something really going on a national level. F3 may always be like that. This may always be a movement that gets pushed one person at a time. Pushed during a party among friends, talking to your neighbor, or catching up with a buddy from high school. Pushed from man to man, and all of us will always have to be pushing it forward one pax at a time. The last few weeks YHC has seen that. Let’s keep it up.
WOW: this is one of the most difficult weeks to pick the WOW, so YHC decided to break tradition and pick two. In no particular order, the first was Beads workout from last Saturday’s Dawnstrike. The full BB can be seen https://www.f3midlands.com/columbia-sc/jeb and will be discussed below. The 2nd WOW came from Billy Bob at last Thursday’s Hammer. Let’s check out this workout:
The Thang:
10 Burpees OYO
10 Burpos OYO
Knuckles only workout commences. YHC picked up a stashed cement block. Pax are instructed how to carry block without using fingers. A warning of dire consequences for all Pax is conveyed by YHC in the event block is dropped and broken.
Mosey to Briarfield and Satchel Ford intersection to line up for Bataan Death March. Pax in lead carries cement block. Pax in rear does 5 Burpos and sprints to front and assumes carry of said block. Covered just under 1 mile and finished up back at the blocks.
Every Pax grabbed a block and moseyed to baseball field for COP.
COP
Block Thrusters x 15 IC
Knerkin Clock on block x 12. Each Pax does 1 knerkin then rotates feet clockwise. 1 rep for each hour on the dial. Because of the shape of the block, your arm width changes for each rep resulting in varying degrees of pain.
Block Squats x15 IC
Decline Knerkin Clock x 12. Each Pax puts feet on block and hands on ground. Rotate as done with regular Knerkin Clock.
Block jump Burpo x 10. Do one burpo then jump block. Continue until 10 burpos total.
Block lunge walk from center field fence to left field fence.
Gorilla Walk with block from left field fence to center field fence. (Crowd Pleaser).
Circle back up.
BBS holding blocks x 25 IC
Knerkin Planks
Starfish right
Starfish left
Alternate raising one arm and one leg
Around the world Knerkin on blocks. 30 total.
Block Curls x 15 IC (YHC observed lots of grunting or could have been whimpering. Not really sure).
Tunnel of Love x 2 rounds (shoulders were on fire by the time we finished this).
Circle back up for 35 Flutter Kicks IC
Mosey to put up blocks.
Had 3 minutes left so finished up with 3, 50 yard sprints.
The Goods: For Beads workout not much needs to be said (just read the BB). YHC had the pleasure of participating in this, and the “The Legend of Jebediah Pemberton” was straight up legendary. YHC was telling people (and not F3 people) about this workout all weekend. Hat’s off brother.
For Billy Bob, he had me at “Knuckles only workout commences”. The Cannonball victory has really seemed to energize the Hammer pax. Hat’s off to Billy Bob for keeping the momentum going.
-Stache