It was the best of times. Six men chose the bootcamp option with YHC and the pain lab had eleven with Bedpan delivering the pain.
Bedpan warmed us up with some SSH, Grass pickers, Moroccan nightclubs (until Tube showed up and joined us). DoubleStuff showed up after that. Remember gentlemen, F3 starts at 0700 #candor
The bootcampers welcomed one of the early PAX, Brown Streak back to the house! Great to see him posting this morning. The bootcampers worked on perfect form. Here is what happened:
Mosey to FPC. Form a line and lunge walk perfectly across the parking lot. The emphasis was good form and not speed. Slow is smooth, smooth is fast.
Next up was one leg straight leg deadlifts, I call them the hummingbird feeder. 5 reps each leg IC.
Next we moseyed to the PAD for some socially distanced partner work. YHC demonstrated the fundamentals of a merkin. P1 does 20 in perfect form while P2 criticizes the form. Freight should have been there. I brought some music a la Pain Lab and we started with Working Man by Rush. The form was good. Three rounds of this with 20, 15, then 10-run to the bottom of the hill and back for perfect burpees. 10 each. run down and back.
Perfect WW1’s x 20 each. Run
Perfect form squats x25 then run
Mosey to picnic table for perfect dips. We didn’t do a lot, but we did a lot of time under tension with slow perfect form.
Next we moseyed to the bottom of the stairs. Partner up. P1 does perfect merkins to failure at which point P2 begins. Flip flop until one PAX can’t do at least 5 and then run to the top of the steps for 25 LBC’s. YHC and Doodles were first to run as the fatigue was wearing us out. Lots of sweat on the pavement.
Next we hit the steps for 50 perfect form calf raises with a squeeze at the top, followed by another round of hummingbird feeders then 25 more calf raises duck footed and then pigeon toed. Then another round of hummingbirds and back to start and ended at 0759 so 3 perfect burpees and that was that.
We only ran a little over a mile but the emphasis was all on form. There was accountability and everyone got all the reps with good form even if they had to break up the reps.
Small group workouts are awesome as each partner was carrying on conversations during and after the workout.
Kudos to JJ for running to the workout from home. Breaker said he spotted a running Whoopee while he was driving in for some EC. Always good to see Brownstreak pushing the rock. I called the number of reps for each exercise in advance so as not to trigger Brownstreak.
I was told when I was young that anything worth doing is worth doing well. I am not a stickler for form because we usually just #youversusyou but I thought it would be good to emphasize form and not reps today. In life you can do it right or do it over. Always strive to get better. Aye!
Announcements: Gastonia East Rotary Monday to see Stroganoff and Sargento talk about F3. Hunchback is the Q and reservations required.
Mt. Mitchell hike Sunday, September 27th. Gastone Q
Prayer Requests: Bedpan’s boss and Sgt. Pork Chop’s mom-heart attack
Less Nessman introduced a service opportunity for teens TLC lawn care for the elderly
Catamounts M’s friend who will pass from an accidental head injury.
Every day is a gift. Live life the right way for others.
I must take the opportunity to stress the Whetstone program. If you are interested in being a stone or a blade, please let me know.
Roscoe