Not being the creative type, Weinke creation never comes easy for me. I spend too much time thinking about the distance of the runs, the distribution of the exercises to the muscle groups, what parts of the AO may or may not be available, who may or may not be posting. So I always try to remember routines I think I could Q and Short Sale is so good at the Weinke why not “borrow” from the master. This was mostly “borrowed” from Short Sale’s Q at Downtown a few weeks ago. 7 for the boot camp while Swimmer and Two Stroke rode mountain bikes, and if you have ever ridden with those two, and I have, them boys are fast!
25 second timer with no rest in between.
(Another thing I realized when “borrowing” from Short Sale is I don’t know what half of his exercises are even though I just did them at his Q so I have to use the ones I can remember and also perform, so here we go).
Imperial Walkers (Yes, Freight I did the first one wrong)
High Knees (Wojo liked these)
Merkins (Butt was down)
LBC’s (Where’s my boy Huck)
American Hammers (If Ash Pond were here, he would have taken off his shirt)
Flutter Kicks (Always Stroganoff’s fault)
WWI Sit Ups (I am not good at these so we have to keep doing them)
Mosey to the small Soccer Field
Short Sale Death Lap
The plan was to stay together on the first lap and then let the hard chargers (Slaw and Shocker) complete as many laps as possible but unlike Short Sale I had my lap distance a little too long so we all stayed together which worked just fine.
Dips x 10, mosey to the back parking lot near Turd Shack 2
Burpees x 10, mosey around the parking lot to the sidewalk near the big soccer fields
SSH x 10, mosey to the corner of the back large soccer field
Merkins x 10, mosey to the bottom of Dog Park Hill
Monkey Humpers x 10, mosey up Dog Park Hill touch the fence and return
Plank Jacks x 10, mosey to the bleachers of the front large soccer field
Box Jumps x 10, mosey back to the small soccer field bleachers.
Everyone was gassed so I told everyone to be sure to read Billy Madison’s back blast where he shared his story about how F3 helped pull him through a tough time (and I mean about as tough a time as anyone will ever have). This is a reminder to be there for all of the guys around you to help them. That said, REPEAT the Short Sale Death Lap. After the second lap, Short Sale was not a popular guy. I tried to defend him the best I could.
We set up the field for Frisbee Football. This time actually using a Frisbee instead of a football. We had uneven numbers yet, despite the disadvantage my team won again and this continues an unprecedented undefeated streak that my teams have in Frisbee football. It appears that I have never lost a game in which I write the back blast! Good fortune! After the game, I reminded everyone of the reason we played Frisbee was for fun. Like our friend Billy Madison, always look for a chance to have fun. Mosey back to the flag.
Announcements: Sign up for Whetstone if interested (F3 mentor program).
Prayer Requests and COT
*Nice push from everyone today. Wojo ran an EC 7:05 minute mile and finished at 5:29 pm just in time to start the workout. Blart shows late and misses the entire Tabata 25 second exercises warmup. He was offered the chance to make these up but he declined. Hipaa wore the weight vest and this was after he posted in the morning. Shocker shared about his children making decisions at church this past weekend which is always great news. Sparrow can sling a Frisbee an entire soccer field and straight and watch out Moses, Sparrow might be gaining on you in the running. Slaw always pushes hard and gets there first and then picks up the six, which was often me today.