Honored to be asked to represent the old guard at the Sandlot this morning. As part of the redwood series (AKA old man series?) I had the honor to Q this morning to demonstrate how we “did it in the old days”. Full disclosure I am not a redwood but did start with F3 in 2015 so according to Flintstone that’s close enough. Besides it was a beautiful morning to get some work in. (In the old days it snowed or rained on every workout)
Warmup
SSH (5) Merkins (6), LBC (7), Don Q (8), MNC (9), Burpee (10)
The Thang
Mosey to Martha’s (This AO was previously known as Martha’s house before there were 2 workouts at this location) stopping at each light pole for 5 merkins. (In the old days this was uphill)
Entry fee to Martha’s – 10 big boys facing uphill
Mosey to parking lot for 11’s with Mike Tysons and LBCs. YHC described this as warmup number two. As an old guy the start of a workout is more painful than the end so warmups are more important than ever. (In old days I thought warmups were stupid)
Pause to review the 5 core principles of F3
Mosey to large soccer fields for several rounds of not 4 but 6 corners (AKA lightpoles) (In the old days we would use only 4 corners but now that we are more advanced its time to up our game to 6) Called exercises were SSH, Squats, Merkins, CDDs, Flutter, and LBCs at each of the lightpoles on the periphery. However before starting each round of corners must do burpees (In the old days burpees were called for just about everything and nobody complained)
First round of corners were sets of 25 SSH, 25Squats, 15Merkins, 15CDDs, 25Flutter and 25LBCs
Second round was 50 SSH, 50Squats, 30Merkins, 30CDDs, 50Flutter and 50LBCs
Reviewed the mission of F3 – good job Watts up (In the old days everyone stated the mission statement in unison while singing America the beautiful)
Third round of corners was to be cumulative first pole 25 SSH, second pole 25 SSH, 25 squats, Third pole 25 SSH, 25 squats, 15 Merkins, Fourth pole 25 SSH, 25 squats 15 merkins 15 CDDs…. but at that point we ran out of time
Mosey back to Snoballs (used to be Brusters Ice cream – boy those were the days)but stopped to discuss 43feet the podcast – if you’ve never listened – give it a go – quite entertaining to hear Dredd and the darkest of all helmets discuss happenings of F3 nation (In the old days we had AM and FM radio). Finally back to parking lot for COT. (In old days we ended the workout with a COT – glad that’s never changed!)
Announcements:
Some guy named Dredd has Q at Gashouse – probably gonna suck – I wouldn’t miss it.
Ameoba Ruck 9am Saturday Downtown – study your maps
Co-Convergence with Lake Wylie – 10/15 7am at bulldog.
Prayer requests:
Boudin’s daughter joining Peace Corp and going to the Gambia for 2 years
EZ family members
Radar’s sister
Nutria’s brother-in-law going through chemo
Buckshot’s new baby
Until next time Defib out!