- Workout Date - 03/21/2023
- Q In Charge - Flay
- The PAX - Rocky Top, Snip-it, White Walker (WD), Bunyan, T.B.C., Rusty, Cataract
- AO -
Temperatures are cooling, BRR has passed, school has begun, and PAX are starting to get back into the business and routine of life in F3 Nation. Gotta hand it to Squeal for his efforts since taking up the site co-Q along with Montross at The Tank Yard. No Q calendar issues here, gents. We even get guest Qs like ACA and GCOD coming in to navigate the darker corners of the Upstate’s Gloomiest AO. I figured I’d help out filing the calendar (not that they need it), and so the day was upon us. Little did I know, however, that I’ve developed somewhat of a, um, reputation amongst the PAX. Last night, texts rolled in from multiple PAX basically lamenting the fact that they’re worried about my Q’s being too hard since they’ve been out for a while do to injury/kids, have allergy issues, or generally feeling “less than fresh.” Even more showed up to the actual workout with hangdog faces saying “aw man I don’t know if I can deal with one of Flay’s Qs.”
First reaction was being flattered that guys think I’m one of the hard men of F3 Swamp Rabbit (I’m not. For that, see Floppy, Houdini, Hootie, etc). Second reaction was one of shame that I might be scaring PAX away for being too hard. Then I remembered the immortal words of Jimmy Dugan:
Thank you Jimmy. I needed that. Those of you who’ve been on the bench and worried about the comeback: don’t worry, just get out there. We all were #Sadclown FNGs at one point and we know how hard getting started is, so there’s an understandable amount of gunshynesss. I get it. I’m dealing with it now after having my preferred frequency of workouts decreased over the past 6 months due to travel and complete lack of discipline without the PAX around to keep me out there.
None of that matters. Just get out there and have a positive attitude, like Master Yoda says:
So, with that, here endeth Flay’s Sermon of the day. Oh, and one more thing:
If you’re avoiding mine or anybody’s Q’s because they’re too hard, you’re wrong. First of all, you can always modify any exercise so you don’t overcook it. More importantly however, Hard Stuff is what we do. It’s who we are. Hard Stuff is how we #getbetter.
8 TankYardigans circled up today to do just that.
SSH x 20 IC
Burpees x 5 OYO
IW x 20 IC
Burpees x 5 OYO
MC x 20 IC
Burpees x 5 OYO
Various arm swings/circles to loosen out the shoulders and chest and we’re ready.
Mosey over to the courts and partner up. Guys already know what’s coming. Guess it’s the reputation
Mashup with the Star Drill (#Crowdpleaser) and Dora 123. As always, Partner 1 runs (this time the drill) and Partner 2 works. Flapjack, rinse, repeat until the following are completed as a team.
Werkins x 100
Deep Squats (aka Teabaggers) x 200 #jellylegs
Flutters x 300 (double count)
Laps around the courts until everybody’s done and then circle up.
Jack Webb Pyramid
1 Merkin / 4 Air press ratio up to 5 Merkins / 20 Airpresses and back down #jellyshoulders
Mosey over to the playground and get back with your partner
Pain Station Circuit
Station 1: Pullups x 5
Station 2: Lunges x 10 (each leg)
Station 3: Swerkins x 10
Station 4: Dips x 20
Rinse and repeat AMRAP for 9 minutes. 4 circuits completed
Mosey back to the courts
LBC x 20 IC (slow cadence) #sneakyhard
Dying Cockroach x 20 IC (normal cadence)
Freddie Mercury x 20 IC (slow cadence to the dulcet tones of Pentecostal Bunyan)
Dollies x 20 IC (normal cadence)
Piel del Topo
- To avoid repeating myself, see above for Preachy Flay Stuff and please pardon the soapbox session
- Sign up for the Golf Tournament to support GCOD
- Mudrun signups have been extended
- Hope Relay is going to have an F3/FiA-specific race coming up. Details coming soon
- Gideon’s House outreach launches on 9/30
- Prayers for TBC on the big move into the new house this weekend
- Prayers for #Lillystrong
- Prayers for Bunyan’s nephew, Ford
From now on, I will seek you on the calendar. I’m centrally located enough. Great reference vids, too.
I let you down. Sorry bro.