THE SCENE: Though the thermometer said it was over 50, I could barely see the road from the heat coming off as I pulled into the AO and was met by 15 HIMs ready to get unchained and hit the ground running.
F3 WELCOME & DISCLAIMER
Ain’t talking ’bout love. I’m talking ’bout Fitness, Fellowship and Faith. I’m Charmin, you’re Q. All my flavors are guaranteed to satisfy. Plus they’re free. Cause of this Full Bug called COVID, don’t spit on each other and and if Push Comes To Shove, you’re not social distancing.
WARM-O-RAMA:
Might as well Jump with some SSH, IC (4ct) x 20; followed by some BBQ squats (low and slow), Imperial Squat Walkers x 10 and Tie Fighters, back and forth with the BAC, 10x each.
Move to the baseline for some Rocky Balboas, IC (4ct) x 20, then it’s Bottoms Up with a burpee broad jump across the AO, lunging back to the beginning.
THA-THANG:
Time to hit the Mean Streets. The Q wanted to run but also get some quad work in, so why not the Best of Both Worlds with a Bernie up Baby Everest and a run down the Dragon to the Cloud.
At the Cloud,we did some Aiken Legs (Box Jumps/Step Ups, Mary Catherines, Reverse Lunges), 20 each for 2 rounds. The Q forgot to throw in Squats to lead off, so the Aiken Legs wasn’t fully legit, and now I’m feeling like an Atomic Punk.
After that House of Pain, we had another round of Bernie up BE, down the Dragon to the AO.
Now it’s into the Pleasure Dome for a little 7 of Diamonds. Repeat each exercise and reps at each corner for 4 total laps around the AO.
- 1st lap: 7 burpees at each corner
- 2nd lap; 14 Flutter kicks, 4 ct;
- 3rd lap; 21 Merkins;
- 4th lap; 28 Squats.
Circle up for Death by Squats: Start with 10 jump squats, followed by 10 squats, then 9 jump squats, followed by 10 squats, etc., down to 1 last “Failure to Launch” jump squat and 10 squats. At this point, Somebody Get Me a Doctor, because my legs are On Fire. I don’t know if Jamie’s Cryin’, but I sure am.
MARY:
Q has a Loss of Control and Kentucky takes over, calling out a favorite: Bicycles (Play Bicycle by Queen. Do Freddy Mercurys plus a BBS every time he sings Bicycle or Bike). Why? because Everybody Wants Some!
COUNT-OFF & NAME-O-RAMA
16 HIMs feel Black and Blue but are on Top of the World.
CIRCLE OF TRUST/BOM:
I know everybody has One Foot Out the Door and wants to be Dancing In the Streets, but you can’t miss the BOM and just Hear About It Later. Stealing from Steam’s podcast with Cap’n Crunch, we need to remember what F3 is and is not. As Cap’n perfectly put it, “We are not a workout group. We are not a men’s group. We do those things, but that’s not what we are. The goal of F3 is to invigorate male community leadership. We are a leadership factory . . .A leadership university.” Leadership requires practice and experience. What better place to get in practice than leading the men of F3 through a workout. Remember that Iron Sharpens Iron. Are we being sharpened by those around us? Are we in turn sharpening those around us?
MOLESKIN:
Eddie Van Halen’s music was part of the soundtrack of my life. The music for today’s workout and this BB is dedicated to his memory. RIP.
ANNOUNCEMENTS:
3rd F on 10/17 at the Bomb Shelter. Be there!