We all have our goals be it things around the house, the office, projects, etc. In this F3 world most of us have fitness goals as well. Maybe it’s winning the iron skillet, a number of posts in a month, or running event like a race or relay. The past two years, I’d set aside June as my 30 for 30 month. As much as I’d like that to be solely based on F3 posts, I’m not there yet. Hat’s off to Slaw, Suess, SA, Broke and many others that make that push. No for me, it’s 30 workouts of at least 30 minutes of work in whatever form it is for that day to burn some calories. Leading into the final week I needed at least an extra workout – checked that box Tuesday. Well then I wake up Thursday not feeling it pushing off exercise to the end of the day, maybe a run, Midoriyama, or a OYO bootcamp? Wouldn’t you guess work gets sideways and throws off that plan. Guess Friday is a double post day now.
Warm-up:
- Seal Jacks IC x 10
- Imperial Walkers IC x 10
- Side to Side Lunge IC x 10
- Arrows IC x 10 – yes Sister Act – I called Arrows – these will warm-up your shoulders…SA is having none of this great warm-up exercise this hot, muggy morning. SA: “…look at Short Sale, we’re gonna do some archery today…” SA mockingly shoots arrows into the air. He would not make a good cupid. “Whatever”
- I had some other warm-up exercises we may have completed but at this point I was on the verge of calling the Slaughter Starter – I didn’t out of respect for the others in the circle. But I was close.
- Say the Pledge
We mosey to west side of the parking lot through the construction are, head south on Chester Street for one block. It was during this mosey that I took inventory of the PAX. A pretty solid group and SA is already barking at me a bit, so this is going to be good. But my only weapon to fight with was the level of intensity of the workout – let’s turn that up a notch.
We arrive on Main Street and I announce Route 198. What is that you inquire? It’s not a Short Sale workout if it doesn’t have a little bit of complicated mixed in, only this wasn’t that complicated. Instead of Route 66 involving 1 exercise escalating by one to 11. This routine is 3 exercises increasing by one at each lamppost on the left side (yes I said the left side of the street). So, we did LBCs, Hand Release Merkins and Parker Peters. Now that set may seem random to you but there is a purpose to the structure of crunching your core, followed by shoulder and plank work, then to hit your core again with the knee coming across to your opposite elbow. Using the lamps on the left took us a half block past South Street. We did a quick 10 count and back-tracked to South Street and found the benches for some full body work.
- Face south: step down left x 15
- Face north; step down right x 15
- 15 Dips, 15 Derkins
- Bulgarian Squats – 15 R / 15 L
- 15 Dips, 15 Derkins
10 count – mosey south, cross Main St (Seuss stuck w/ us), get to Second St, 5 burpees; mosey to Third St, 5 burpees. Mosey east on Third St and left down the hill of a parking lot that basically sits in a hole – nice – we’ll use this spot. Find a partner – I drew Slaw (now I have to push to keep up with him!) Dora: 100 Crunchy Frogs, 200 Freddie Mercs, 300 Flutters. Nice work by the teams. Stubing had to depart early for work at this point. Now we’ll slide over to use the concrete wall for a Triple Nickel since SA was with us. 5 Australian Mtn Climbers on the wall, run up the steep driveway hill for 5 Imperial Walker Squat (count the squat). As you have been told, 5 rounds. Let’s head back – North up South Street, we stopped for 5 burpees at the intersections of Second and Main. Back over to the benches as we have time for more bench work:
- Face south: step down left x 15
- Face north; step down right x 15
- 15 Dips, 15 Derkins
- Squats x 15
- 15 Dips, 15 Derkins
I think that may have been it – should have written this on Friday, oh well, I aim to please.
COT: Prayers for Ratchet and Jackson Hall, Norwood, Huck, and SA’s co-worker. Announcements – all events shared have now been completed. Check another backblast if you need info.
As I noted, we had a solid crew that I knew could be pushed. Whether they wanted it, only they can tell you that. I tried to keep the suggestions simple enough but difficult enough to be a challenge. We often say “good Q” after a beatdown, but when you receive that compliment in a text, call or verbal sharing following the workout, you know it was sincere. So even with a silly Arrow warm up (for the shoulder work ahead), I always aim to please. You’re welcome SA. I appreciate you too brother. As well as the other PAX that joined in without much complaining.
Thanks for the opportunity to lead.
Short Sale
