QIC: Dynomite!
Pax: Deep Dish, Wooo (4 O’s please), Buzzsaw, Ripple, PewPew, Nino, Nice & Slow, Methane, Wham!, Cowboy, Holler, Lady Bird (R), Gypsy, Jitterbug (R), Bob Ross, Tender Foot, Iceman (R), Dryrub, Whitney (R)
Like I mentioned in my pre-blast, the 28th was my 2yr anniversary of my first post at F3. I really appreciate Wham! head locking me and for this Pax pushing me to be a better man of the community. This group has meant so much to me. I have made some great friends, been pushed out of my comfort zone, and been challenged to look outside myself. Thanks!
As promised, we did work this morning. I love planning my workout and bouncing ideas off other guys. When I mentioned my workout to my clown car, as we drove to the park, they thought I was joking with some of my ideas. I wasn’t! 😉
5:30am We started out with a little mosey around the parking lot until I called out some Bernie Sanders. We did Bernie for until I had the Pax circle up for some moving COP. First exercise 20X IC Imperial Squats. Moseyed some more until I called out Mario run. We did Mario until I had the Pax Circle up for another exercise. This time 20X IC Mummy kicks. As this point we were back in the parking lot by the coupons, so I had the Pax Broad jump about 25 yards and circle up for 20X IC Mountain climbers.
Did a count o rama, had pax partner up and get one coupon per pair. Ran to Egg lawn with the coupon for Thang 1.
Thang 1: Bears & Blocks
I had cones setup out in the egg lawn about 25 yard out. Partner 1 gets on all 4’s with the coupon between knees or feet. The exercise requires you to pull the coupon forward to your head, bear crawl forward and repeat pulling the coupon forward until you reach the cone. Partner 1 went down to the cone and back before relieving Partner 2 who was doing amrap SSH. Rinse and repeat until each partner has done the Bear and block twice.
We were all hurting after that but we still had more to do, so we picked up the coupons and headed for the Bridge.
Thang 2: Dora/Jacobs Ladder routine
Partner 1 runs up the bridge with the coupon and completes 1 man maker and runs back down to relieve Partner 2 who is doing AMRAP of corresponding exercise for number of Man makers listed on the board above. After Partner 2 returns, Partner 1 runs up the bridge with the coupon to complete 2 man makers, etc, etc until 10 Man makers are complete and Pax is gassed! I think Nino/Gypsy were the only ones to finish all 10 but most of the Pax completed up to 6 rotations.
Ran back to put up coupons and ran back to the flag to circle up!
We did a little Count o rama (20), Name o rama, did some announcements, and finished with intentions and a final prayer. Great job to everyone who came out and thanks again for letting me be part of this great group of HIMS!
Dyno
F3 Louisville 