THE SCENE: 77*, very dark in the Old Forest. YHC arrived early to finalize the weinke. Gotta keep things interesting and fun and hard. Hopefully we achieved all three.
F3 WELCOME & DISCLAIMER: Shouted for the sake of Toms and another PAX who were just emerging from their respective cars.
Handsy, near the front and with some anxiety in his voice, asked if we were leaving for a while. I said yes and chaos ensued. Many PAX went back to grab their water bottles. We kept moving and mocking.
YHC believes you can get through 35 minutes or so without water, but YHC is not a professional. Whether you want to carry around water during a workout is up to you, but you should be hydrating throughout the day. No shame, but DO drink water all the time.
When we arrived at the plaza under the bicycle gate, we commenced kicking flutters in cadence until the six arrived. The 6th commandment of F3 is, “Thou shalt not stand around.”
Arm circles (fwd/bkwd) x10; Michael Phelps x10; tempo merkins x10; tempo squats x10
Lazy Dora: Partner 1 starts on exercises while Partner 2 holds a rest position. Flapjack until the cumulative rep totals are completed.
100 Merkins (hold plank)
200 Gas Pumps (feet at 6″)
300 Squats (Al Gore)
Next up, YHC borrowed a partner plank pull/push from Cadre Daniel. Both partners hold low plank facing each other. Clasping hands, they tried to pull each other over. Do that for 10 seconds, switch arms for 10 seconds. Next, in the same position, partners interlocked fingers and put their palms together and tried to push each other over – 10 seconds each arm.
YHC was the odd man out, so I just did some merkins. Seemed like half the guys had fun and half hated every second. Not sure I’ll ever do that again. I think pull was more effective than push.
NEXT! Gathering near the East side of the plaza, all PAX completed the following:
15 merkins; 15 wide-arm merkins; 15 diamond merkins
Lunge walk to East Pkwy barriers; lunge walk back (plank for the six)
5 merkins; 5 wide-arm; 5 diamonds
Lunge walk to East Pkwy and back (SSH for the six)
GRAB YOUR STUFF! Mosey back to the shovel flag. Flutter kicks in cadence while waiting on the six.
When we got back to the lot, Toaster and Manny were waiting for us. They both arrived a few minutes late and we were already gone. They tried to find us, but the darkness won. Teacher’s Pet and One & Done also emerged from their training run to join us for Mary.
Partner up – same or different – it’s all the same in the dark!
Partner leg throws. P1 stands, feet about shoulder width apart. P2 lays on back, head under P1’s junk (keep your eyes closed!) and grabs P1’s ankles. P2 lifts legs 90 degreez and P1 throws them down (straight or to either side). P2 attempts to keep his heels from hitting the ground, raising his legs back to 90 degrees each time. Each partner did two sets of 10 reps.
Carolina Dry Docks x10 OYO; CDD x5 OYO
COUNT-OFF & NAME-O-RAMA
19 PAX, 1 FNG (Excel – so named because he’s an accountant by day)
CIRCLE OF TRUST/BOM:
Sad clowns are isolated, lacking meaningful male relationships. Pursue those men. When the valleys of life come, if you’re all alone, it’s near impossible to climb out.
MIB added, “If you don’t know any isolated men, you probably are one.” Amen.
The PAX came to work this morning and got a dose of all three effs. Shout out to Barnum and Fish Bowl for slaying Dora!
Lots of cyclists and one Andrew Best groupie passed through the Bicycle Gate.
Chioccetti placed one of his forearms in gum and lost some arm hair. Yesterday at the Sandlot, he tore a hole in his treasured SL shirt. TAPs for ‘Ccetti.
SOS is having a YUGE yard sale to benefit their programs. You can drop items off or contact Handsy for more info.
Tupelo launch is in full swing. See Preblast for info on how you can help.