- Workout Date - 10/17/2015
- Q In Charge - ATM
- The PAX - Kapernick, Esau, Varsity, Punch Bug, Shake n Bake, OneCall, Billboard, Papa Smurf (RESPECT!!!), Say What?!, Tiny (RESPECT!), Cheesy Biscuit, Hatchet, Early Bird, ATM (YHC)
- AO -
When YHC previewed the #blackbeardsrevenge AO on Friday afternoon for the guest Q appearance Saturday, the first thing that came to mind was #AOenvy! Several baseball fields, a basketball court, a soccer field, an open field, a playground, picnic tables…and…wait, what is that?! A bunch of logs in a line?! Weinke audible – there must be a #racooncrawl now.
In talking to @OneCall and @EarlyBird via the tweeter all week, YHC was getting more and more excited about working with these men on a Saturday morning during my family vacation. When YHC arrived about 30 minutes early in the gloom, the chilly air greeted me like a slap in the face. It gets cold at the beach?! Anywho, as the pax rolled in and were introduced, there was a lot of #mumblechatter about the new Saturday AO and once 0700 hit, we circled up.
Quick Note: After attending the Pirate Voyage dinner on Friday night, YHC had an eye patch and gold earring all ready for the gloom, but the 2.0 and 2.1 destroyed it. #kids #canthaveanythingnice
Disclaimer and Mission of F3
Verse – 1 Cor 16:13-14 13 Be on your guard; stand firm in the faith; be courageous; be strong. 14 Do everything in love.
Warm up – smurf jacks x 25 IC, hillbillies x 20 IC, Electric Boogaloos for about 45 secs OYO. BTW, the smurf jacks remind me that @PapaSmurf is 67 y/o and working like a beast at #blackbeards. What’s your excuse for not posting?! Lots of #mumblechatter about the #pitchfork original Electric Boogaloos, but about 15 seconds in, no breath left for the chatter. TClaps to my boy @AffordableCarAct for the exercise.
Thang 1 – Mosey to the baseball field for a modified indian run. Double applesauce modified indian run around the baseball field with front pax dropping off for 10 merkins and sprint to catch back of pax. We did this until all pax had done 3 merkin/sprints.
Thang 2 – Mosey to the soccer field and partner up. Let’s see, who doesn’t have a partner…@Tiny. Immediately regretting the next exercise cause @Tiny is a tall, solid pax. Oh well, let’s do the broken wheelbarrow anyway. @Tiny could move though for a big man. TClaps brother! Pax 1 broken wheelbarrow to other soccer goal, flapjack and come back. TClaps to @OneCall and @Billboard – rabbits.
Thang 3 – DORA 1,2,3 with 100 diamond merkins, 200 double count flutters, and 300 overhead clap squats. YHC demonstrated the squat so no cheating on the reps. While pax 1 works, pax 2 runs to other soccer goal and jogs backwards back. Some #mumblechatter about never reaching 300 OC squats, but we made it. “Great Q” was overheard after the DORA, and there was much rejoicing when YHC announced it was only 0736.
Thang 4 – Slowsey to the open field near the AWESOME logs! Circle up for a merkin wave. Start at 1 merkin, work way up to 5 and back down to 1. Plank position the entire time. All the while, 2-3 pax at a time break out of circle and racoon crawl the length of the logs (about 35 yards). #crowdpleaser. Some pax were gloveless and modified to avoid splinters. All pax cheered on last group of racoons and circled back up.
Thang 5 – Now that our shoulders are nice a loose, time to introduce the Beach Boys to the ATMs. 15 Alternating Shoulder Taps, 10 Tempo Merkins, and 10 fast Merkins.
Mary – LBCs x 40 IC, Makhtar N’Diayes x 15 IC, Rosalita x 25 IC. It’s 0756, just time enough for one more thing.
Line up double applesauce in 7s for an old fashioned relay race. Losing team does 10 burpees. @OneCall suggested winning team does 5 burpees. Aye! YHC’s team was winning, but @SayWhat?! decided to pull a Leon Lett and taunted @CheesyBiscuit a little too early. Eh, 10 burpees for YHC and the team.
Prayers for the F3 men and all athletes in the Ironman Events. @OneCall announcing expansions into Conway.
Moleskin: Honored and humbled to lead this group of new brothers in the gloom. TClaps to them for letting me guest Q while DR with the family. It was a great group of men. Lots of #mumblechatter and 2ndF during the workout. The bonds of F3 go well beyond the 1stF as @EarlyBird stated. 3rdF opportunities starting up down there as well. I can’t wait to get back to Blackbeards for a workout with you men – great AO, great men, great workout! Aye!
My pleasure. SYITG,