December 17, 2019

The Foxworthy

THE SCENE:
The weather report called for heavy rains from 8PM the night before to 4PM the afternoon after. It also called for lightning from 11PM to 4PM. Lastly, it called for 57 degree weather. So naturally, I planned for us to be soaked from the first minute and have no worries about being on the ground. ANd expected it to get cancelled anyway. And of course, it was not raining, not lightning, and 42 degrees.

As you do, I had to improvise. I also left my workout cheat sheet at home so I had to go from memory.

F3 WELCOME & DISCLAIMER

Welcomed, disclaimed, not wet.

WARM-O-RAMA:
25 SSH IC

15 Daisy Pickers IC

15 Hillbillies IC

15 Imperial Walkers IC

25 Squats IC (Rucks on if you’re HIM enough)

THA-THANG:

Workout did not require a ruck, but when one CAN don a ruck, one dons a ruck. So….rucks on for maximum regret and pain the next day.

As I said, we had to improvise. The workout was planned around the startex area, so naturally, we immediately moseyed away from there to the pavillion. I had planned on being soaked and it being high 50s. I did not want to get soaked in low 40s and windy.

At the pavilion…

  • 50 LBCs OYO
  • Supermans 25s hold, 5s rest, 25s hold, 5s rest.

 

  • Lunge walk out to the road
  • 15 Merkins IC
  • Squat sidesteps back to the pavilion. (Squat down, side step, stand back up, Squat down, side step, stand back up)

 

  • 25 Declined baby makers IC
  • 25 oblique crunches OYO each side
  • 25 Declined baby makers IC
  • 50 Plank Fondas (I think thats what theyre called. Side plank on elbow, left leg up and back down)

 

  • 60 calf raises (20 in, 20 straight, 20 out)
  • 60 flutter kicks IC (4 is 1)
  • 25 Baryshnikov Squats IC

 

  • Mosey back to startex.
  • 20 Monkey humpers IC
  • 25 SSHs
  • 10 Slow squats with pulses (4 count slow squat down, 4 pulses at the bottom, 4 count squat up = 1 rep)

MARY:
She melted in the rain.

COUNT-OFF & NAME-O-RAMA:
Miracle Ear (QIC), Ratio, Choker, Orange Julius, Croissant, Gym Shorts, Woodpecker

CIRCLE OF TRUST/BOM:
“What am I willing to do to keep and build influence with ________?” This question was posed to PAX. Figure out what you need to fill the blank in with and then answer the question. Secondary thought…F3 has led me to feel better about myself. When I feel better about myself, I can better improve myself and others. YHC thanked PAX for being there and leading me to be better.

MOLESKIN:
I always struggle with counting. Choker advise RPM ICE…Ready position move In Cadence Exercise. I tend to call out the number and style early and then forget or count a different way. Also, weathermen are dirty liars. Also, rucks make everything more delicious. Also, as I write this the day after the workout, my legs hurt. Especially from the Plank Fondas.

ANNOUNCEMENTS:
Look at Slack ya Slackers

QIC:
Miracle Ear
Workout Date:
12-16-2019