DeVitto BB at The Foundry: 9/9/2020

After a couple of years of being in then out and then back in the mix of F3, it seemed fitting to finally do a Q since I have sponged workouts from so many good men of F3 for the last couple of years. We started off with the typical warm-up although it was a bit shorter than normal. We introduced a new stretch for the pects since we do a lot of push-ups, presses, burpees, etc. about everyday. Then, we got into the “meat” of the workout – the “complex”. We did a variation of the complex – 6 exercises – deadlift high pull, front squats, overhead press, back squats, bent over row, and burpees. The first 5 exercises were done with ruck/coupon while the burpee was not weighted much to the dismay of Holy Roller. Each exercise performed x 10. 5 rounds were performed. I assumed it was pretty tough as I heard grunting, wailing, and a few choice words. Focker thought the workout might be a bit too easy so he brought and extra sandbag (60#) along with a ruck that was probably heavier than one of my 15 y/o daughters. Of course, being a newbie to Qing, some of the choice words came from others due to my tech issues with my jawbone speaker (Pelican). Figuring that the Complex was a nice warm-up, we went for a pleasant stroll around the islands and then proceeded to do a 10 minute ruck/coupon overhead hold press. If one tired from the hold, then they would owe 5 push-up and then continue the hold press. Holy Roller thought that this part of the workout was a “nice warm-up” for the IPC, which he did after the workout this morning (woof!) Others, like Meter Maid and Wildflower, decided to delay IPC another day, I believe (smart move!).

Finally, we ended the session with a rather peculiar block of core exercises i.e. arm haulers, supermans, 6 inch leg holds on back (I am sure that there is a F3 name for this exercise in the exicon) and the Russian Dancers (which might be a new one in the exicon). Now I don’t recall exactly, but I hear that Brown Water is part Russian (or maybe he had the Russian COVID vaccine). Apparently, his rendition of the Russian Dancer was of epic proportions. Maybe I should have gotten a video but damn those tech issues!

In all seriousness, I hope that the gentlemen below got better today despite my ineptness with tech, counting, and sequencing of exercises. Great to be a part of the F3 Brotherhood!

Whiskers

Brown Water

Wildflower

Jolly Rancher

Hush Puppy

Backflop

Meter Maid

Dauber

LePew

Colonel Klink

Pelican

Cratchit

Holy Roller (R)

Lucky Charm

Captain Crunchberry

Brown Tail (R)

Malpractice

Focker

GQ

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: