Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…
Disclaimer and Mosey followed by Warmup consisting of…
SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10
The Thang:
Indian Run 1/4mile(ish) for 3 rotations of…
Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.
Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…
Jack Webbs X 10
Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…
Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO
Quick mosey another 1/4 mile(ish) to the next stop for…
Some more Jack Webbs…started from 5 on up to 10
Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…
Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs
Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.
Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.
