• Post Type: Backblast
  • When: 01/15/2022
  • AO: The Fighting Yank
  • QIC: Dirt
  • FNG's: Jason Shepard (F3 – Sissy)
  • PAX: Radar, Brutis (R), Bos (R), Flintstone, Tesla (R), Kapernick (R), Montross, Pockets, Hippa, Nutria, Ommpa Loompa (R), CPAP (R), Bubba Sparxx, Boudin, Tricycle, Pilgrim’s Progress, Freon, Doodles (R), Gator, Orangeman

My daughter and I worked the night before the workout to connect my phone to her Bluetooth speaker and to create a Spotify Playlist for the workout on Saturday.  My budget Iphone SE (a POS btw) had trouble connecting but we eventually got it.  Everything worked well Friday night however, I could not get it connected Saturday morning.  It must be a generational thing.  I guess I should have had one of the young whipper snappers work on connecting it for me.  I can program my own VCR though.

I hinted that there would be Bear Crawling via Slack Friday night and that there would be music involved.  More on that latter.

Seven o’clock rolled around and we headed to The Bunker to warm up with:

Seal Jacks IC

Hill Billy Walkers IC

Eskimo Merkins up to 5

The Boot Camp guys went with me and The Bunker guys stayed with Boudin.

We Moseyed to the steps for a few Calf Raises while I tried to connect the Bluetooth speaker.  This is where my Q fail occurred.  I should have tried to connect it between EC and 7:00 am but didn’t think I would have this much trouble with it.

Mosey up to the shelter at the top of the hill in Stowe Park where we did:

10 Bulgarian Squats each leg

15 Inclined Merkins

20 Michael Phelps IC

We then ran a lap around the lower part of the park.

Rinse and Repeat x 5.

Head to the Track behind the old middle school.  Here is where I needed music for the Bear Crawl.  Yes, you guessed it (I think Doodle got it first) …..…… Bearway to Heaven.  Bear Crawl 10 yards, do 10 Burpees then Sprint back to the start.  Bear Crawl 20 yards, do 8 Burpees, then Sprint back to the start.  Bear Crawl 30 yards, do 6 Burpees, then Sprint back to the start.  Bear Crawl 40 yards, do 4 Burpees then Sprint back to the start.  Bear Crawl 50 yards, do 2 Burpees, then Sprint back to the start.  This routine is done to Led Zeppelin’s “Stairway to Heaven”.  The goal is to finish before the music stops.

Mosey to the back of the school for Wall Sits.  One minute intervals x 3.

Mosey back to the shelter for rounds of LBC’s, Diamond Merkins and one other exercise that I don’t recall.  I was going “off the cuff” to fill time at this point.

Mosey in a line following me as we ran through the park weaving around trees and other obstacles ending up at the statue.

Time

 

Welcome to F3, Jason Shepard.  Good job today.  I hope to see you next week!