#EMOM

YHC’s first F3 experience was at the “Milestone Marsh”, so he was glad to “ring the second bell” and Q a workout at this venerable AO.

CONDITIONS

70-something°; 80-something% humidity; 6:54 AM sunrise

DISCLAIMER

Q was an untrained, amateur offering free advice that was probably overpriced.  Assembled PAX were offered a “double your money back” guarantee if they weren’t satisfied with the beat-down.

THE WARM UP

The assembled PAX warmed up with the following sequence, all exercises done IC.  YHC only lost count a few times.  Surprisingly enough the Pax didn’t call out the Q for the strange mix of counts terminating at 15, 10 and 20.

-SSH
-Good Mornings
-Smurf jacks

-Abe Vigodas
-Imperial Walkers
-High Knees
-Copper head squats

We finished warming up with a mosey around the block finishing back where we started at the intersection of Livingston and Lamarque.

THE THANG Part 1: Half-Dab

The Lexicon says “the dab” is an every-minute-on-the-minute burpee workout.  The dab takes you through five sets of burpees.  After five sets of burpees you run a 1/4 mile.  You then rinse and repeat the sequence 4 times.  YHC’s ADHD wouldn’t permit him to rinse and repeat for 20 minutes straight so he called a modified half-dab:2 cycles of 5 sets each for a nice round total of 100 burpees.

T-claps to Bushwhacker and the Pelican.  Those guys can bounce right back up from a burpee like nobody’s business.  I think there may have been some springy asphalt or something bouncing those guys back up.

THE THANG Part 2: Mini-Chelsea

We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  We powered through a modified “Chelsea.”  Chelsea is a workout “borrowed” from a popular fitness craze.  YHC picked Chelsea because it fit the EMOM theme of the beatdown.

YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.

MODIFIED MARY

YHC doesn’t love Mary so he substituted some stretching/active recovery to wrap things up.

YHC called for some modified-Chewy’s but was informed that they are better known as “lizard stretches.”  That’s an excellent exercise with a great name, but it’s a little deficient in F3 personality.  We dubbed them Geico’s and fully expect that name to stick.  #15MinutesCouldSaveYou15%OnYourBeatdowns

This brought us to 5:45.  Assembled Pax declared victory.  The assembled Pax absolutely killed the workout hinting that next time the Q needs to scale things up for these ambitious Pax-monsters.

CountORama, NameORama, and COT

YHC prayed for the assembled PAX

MOLESKIN

Pax had a little bit of downtime and a little bit of breath during the minute long intervals.  Mumblechatter included a deep dive into the etymology of the word “Merkin.”  The Pelican taught us that it goes way beyond a four-count push-up.

President Merkin Muffley (look it up)

Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

+5