Upside Down Quarter Pound
THE SCENE: The Berm (Sea Isle Park), 75 and Hoooooomid.
F3 WELCOME & DISCLAIMER:
- Welcome: I am not a professional
- You are participating at your own risk
- You are responsible for your own wellbeing
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can, all exercises can be modified and are only suggestions.
WARM-O-RAMA:
20x SSH, 20 Imperial Walkers, 10 Merkins in cadence, 10 Squats in cadence.
THA-THANG:
Mosey to field. Cones are placed at 25, 50, 75, 100yd. It was dark, cones were hard to find!
Sprint to the 25 and do 25 Merkins, run backwards to start. Sprint to the 50 and do 50 squats, backwards to start. Sprint to the 75 and do 75 Mountain Climbers, run backwards to start. Sprint to the hundred and do 100 SSH, backwards to start.
The Three Round Upside Down:
Form groups of three (we had one group of four).
Mosey to pullup towers. Half the groups do two rounds of max pullups each, with assistance. Just do as many straight as you can, then keep going with help til you can’t.
Other half of groups does assisted HandStand PushUps. One guy kicks up to handstand, two others catch a leg each and help him do HSPU. AMRAP til you are about to fall on your head, rotate through your group three times.
Flapjack.
I left my deck of cards on the bedside table, so modified Deck of Death to the following:
10x 8-count bodybuilders
10x diamond merkins
10x diaper change (leg/hip lifts)
10x jumping lunges
(perform circuit twice)
MARY:
10x Angle Grinder, 10x Double Dolly.
COUNT-OFF & NAME-O-RAMA
Beauty Shop, Flat Tire, Shoestring, Blart, Flatland, Veggie Tales, Snookie, Bouchet, Resener, Popeye, Beaker, Tomb Raider, Little Nicky, Payroll, Sno-Kone, Bruce, Geppetto, Shortboard, Shy Guy, Rapunzel, Four Eyes. FNG: Glee
CIRCLE OF TRUST/BOM:
Accountability. Make sure you are under it. Make sure people you respect know about the decisions you make that you don’t necessarily have to answer to.
MOLESKIN:
As prep for GrowRuck, a few men wore rucks for warm-o-rama and the Quarter Pounder. This was very hard, and rucks really turn easy SSH into veritable calf muscle murder. There was some chatter about this being a tough workout, and I agree. It was tough, but not spiteful. Wait til Shoestring gets a holt of ya.
ANNOUNCEMENTS:
Join the 3rdF channel. Sign up to help with reading tutoring at MAM. Put 9/15 on your calendar for a cleanup at a burnt-out house in South Memphis.
