A Beautiful Gloom in the OG F3 Memphis Neighborhood

THE SCENE:

38°, slight breeze, a hint of chill in the air, perfect conditions for a Berm Beatdown

 

F3 WELCOME & DISCLAIMER:

Given in short form for the regulars, given again in longform when our FNG showed up a couple minutes after starting.

 

WARM-O-RAMA:

• Mosey around the Senior Center
• Tempo Squats x 15 IC
• Mtn Climbers x 20 IC
• Seal Jacks x 20 IC
• 8 Ct Body Builders x 8 IC
• Michael Phelps x 10 IC
• Tempo BBSU x 10 IC

 

THA-THANG

 

Power/Cardio Ladder Circuit

• 257m run (around Senior Center)
• 10 Burpees
• 257m run
• 10 Burpees + 10 Merkins
• 257m run
• 10 Burpees + 10 Merkins + 10 BBSU
• 257m run
• 10 Burpees + 10 Merkins + 10 BBSU + 10 Deep Squats
• 257m run
• 10 Burpees + 10 Merkins + 10 BBSU + 10 Deep Squats + 10 Lunges (2 is 1)
• Alternate between Monkey Humpers & Plank Get Ups to failure until all in

*totals for this circuit: ~ 0.8 miles (1,285m), 50 Burpees, 40 Merkins, 30 BBSU, 10 Lunges (2=1)

 

Pyramid Circuit

• Mosey to Pull Up Bars area for some Pyramid work (step 1 up to step 5 down to step 1)
• Step 1 – 1 Pull Up, 2 Merkins, 3 BBSU
• Step 2 – 2 Pull Ups, 4 Merkins, 6 BBSU
• Step 3 – 3 Pull Ups, 6 Merkins, 9 BBSU
• Step 4 – 4 Pull Ups, 8 Merkins, 12 BBSU
• Step 5 – 5 Pull Ups, 10 Merkins, 15 BBSU
• And work your way back down to step 1

*totals for the 1-5-1 Pyramid – 25 Pull Ups, 50 Merkins. 75 BBSU

 

MARY

• Alternate between Low Plank & Freddie Mercuries on command

 

COUNT OFF & NAME-O-RAMA:

• 11 (1 FNG): Photoshop (AOQ Pro Tempore) Yardsale, Malco, Vengeance, Big Top, Lipton, Evan Almighty, Millennial, Bandwagon, Keystroke (FNG) & Geppetto (QIC)

 

CIRCLE OF TRUST/BOM:

• Last Saturday at the Mothership workout, Laettner asked us to give one word for the new year. Mine was CONSISTENT. I am challenging myself to be more consistent this year in each of my areas of responsibility. I believe the theme is biblical and healthy. Growing the discipline of consistency is helped by the DRP of regular F3 participation. My areas of responsibility include that of a Christ-follower, Husband, Parent, Coach, Brother, Friend, Employee, Church Member & probably others. As my good buddy Pastor Dwayne “the Rock” Johnson said, “Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success.”

 

MOLESKIN:

• It’s always a good day that starts in the Gloom. In the Gloom, with the fellas, is where I want to be.
• I don’t know the proper F3 name for Plank Getups. Maybe I’ll look it up in the Exicon; maybe I will not.

 

ANNOUNCEMENTS:

• Chin-up Challenge for the month of January. Post your reps.
• The Bauer is coming up soon. Begins Fri, Jan 15^th at 6pm. Ends 24 hours later