On Sunday mornings at the Coconut Horse, our group has transitioned to study Freed To Lead, the original manual describing all the great things about F3. This week Gastone picked up in Part 3, Chapter 2, Time, Place, and Manner (pg. 72). This section discusses the nature of the workouts – where and when. Like most of F3, there are no rules. See Freight’s leadership of a new Saturday AO in Dallas. See also Midoriyama which is one of the few afternoon workouts and though I don’t have the hard data to factually prove but I’m fairly confident it’s one of the best in the nation. Midoriyama has a steady following that continues to grow. The lubricant that fuels the engine of the workout is the mumble chatter. Any Q must be ready to handle a healthy amount of arrows and shade that come his way. I knew that to be the case, even more so for today’s workout because I planned something different (dare to fail). Page 73 of the FTL manual states: “The Q’s imagination is the sole restriction on the manner in which a Workout is conducted.” Skipping some sentences: “A Q, on the other hand, can do whatever he wants.” Freed To Lead – so with that I had a mission today. Here’s how it went:
Brief disclaimer – choose to follow me if you like but if you do, focus on proper form. Here we go:
Warm-up:
Imperial Walkers IC x 15, Moroccan Night Clubs IC x 15, Hillbillies IC x 15, Plank jacks IC x 15, Merkins SC x 15
Pledge
No mosey necessary – we’re staying in the circle for a while for some core work. Crazy 8’s which is 8 exercises, 8 reps, 8 rounds.
WW I, Heels 2 Heaven, American Hammer, Burps (in/outs), Mtn Climbers, Flutter Kicks, Peter Parker, Leg Raises
This kept guys quiet for a while but then Freight started up that he’d hope to break a sweat. Understood, but sometimes you need a different workout to focus on other areas, so hang tight. It seems poor ole Def Leppard has about 3 different exercises named after him. I’d consider it a sign of respect. One thing we all felt the wrath during this segment was the Quarter Pounder that Blart ate for lunch. With the tall, lanky frame flinging legs out and over, compressing his abdomen began to push out quite a thunderous roar. Most mortal men might expel just a few bursts but Blart kept this routine up almost the entire workout. Slaw recounted a story of his showing up to pick up Blart (and Assssh Pond’s) sister for a date back in the day and Blart was holding court with his friends showing off, using his ass as a flame thrower.
Let’s move to the next portion of fun. Stay in the same spot for cardio abs. Four exercises this time: Merkins, Ski Abs, SSH, and Freddie Mercuries. 30 seconds each with 30 second rest after the set. We did 3 sets. Freight once again calls me out for not leading and not counting. I thought this would be a chance for the MC to crank up again but I can count if needed – so I did the first circuit and then use my Q power to call on various pax to lead the counts the rest of the way.
We’ve about worn out the grass at the meeting spot so let’s migrate to the turd shack where the PAX had the choice of partner work or individual. They wanted help so it was the partner Cora:
- 100 Parker Peter
- 200 Hillbillies
- 300 Flutter Kicks
- P1 runs the width of the parking lot and back; P2 does exercises and counts any leg movement
We finished with 5 minutes left so the PAX would get the individual Cora after all.
- Australian Peter Parker (use the turd shack wall) x 10 (count each leg)
- Dirty Hook-ups (count each hand touch on the wall) x 20
- Donkey Kicks x 30
- After each set run the width of the parking lot
Time was called after a few rounds.
Announcements: 4/17 Convergence at Bulldog 0700; 4/24 PT Test at GasHouse; Beginning 4/2 is the Name and Claim it EC Challenge (pre-blast comes out tomorrow) Prayers: Big Pappy and Family, Gumby and his mom. YHC took us out.
Moleskin – Good chatter today among the PAX which was a healthy 16. This idea brewed quickly in the aforementioned Q-Source when a few guys mentioned many bootcamps don’t get to the traditional 6 minutes of Mary at the end. That may be true, but also true is the quote in the beginning which is the Q can do what they want. So lets just make today’s workout 45 minutes of Mary to be sure we give that gal some love. From my study of articles and blogs about fitness, having core strength is key to overall health and maintaining physical well being. Whether you save Mary to the end, move it to the beginning, or sprinkle some throughout your Weinke, don’t forget too often. The PAX don’t really like it too much so it’s a quick way to get them quiet, unless Blart has a Quarter Pounder before the workout.