A very proud day for me as my ten year old son rolled out of the fartsack at 4:50 to join us today. I picked up Overbudget and Bunyan and we were on the way to a dragonslayer sweatfest.
Britton (my boy) has been starting to work out with us at home and enjoys it, so wanted to come to an F3 workout. the M was hesitant as he's a boy who needs his sleep, but we were able to make it happen. I told her i thought it was important to see a group of men getting together early, holding each other accountable, respecting and encouraging each other and ending in the COT. Mission accomplished!
On the way over, he asked if would warm up and it was noted that i prefer not to spend a lot of time warming up as we don't have long to work out, which he commented that's not what i tell him about warming up for soccer, so i let him know we are old and stupid so it's ok!
He also said his legs/back were tight and Bunyan asked why? He looked at him and said…"I'm not used to getting up at 4:50".
Anyway, we got the KBs ready and were ready to roll:
Warmarma:
quick mosey
30 SSH IC
10 Cotton Pickers IC
fast mosey to get the heart rate going and the sweat flowing
The Thang:
WOD 1:
20 KB swings
10 broad jump burpees
Sprint to end of lot
20 jump squats
Fast mosey back
Repeat 3 rounds
WOD 2
Split into 3 groups
1 is doing 20 hand release merkins and 20 mountain climbers
2 is doing 10-15 burpee pull ups
3 is running about 1/3 mile lap
repeat 2nd time, only shorter run and few less reps as needed to get to WOD 3
WOD 3
Take KBs to the corner of church
50 toe touches single count
7 incline merkins IC
10 count – stand up on cement bench with KB over head (which proved difficult, so most, including YHC could not perform all 10 that way)
7 decline merkins IC
Two sprints – Britton had a head start and if we caught him, he owed 10 burpees and if we didn't the PAX owed…we didn't catch and we welched!
Repeat the WOD, changing it up a bit with some curls and some V-UPs with your KB.
Recover Recover
Moleskin:
A truly great day for me to workout with this fine group of men along with my son. I know a lot of son's make it out to F3 Dads, which is great, but we never seem to be able to make it, so a first for me and a great way to spend the morning
We named Britton today. I wanted to go with Trebeck (from Jeopardy) because he knows everything, but i knew he wouldnt like that. Vanna White was suggested, but again, probably wouldn't appreciate that humor! We settled on Watson. IBM reference. thanks for the input and supporting him at the workout
The heat just pushed the sweat out of us…didn't leave much room for chatter, but everyone pushed hard today and hope the workout delivered.
Watson noted at the end that he, "thought it would be much harder than this", so maybe i didn't come up with a good one today, but i felt it.
Caboose, i read your backblast from yesterday…sorry i missed it, was out of town, but glad to get to know you and the progress you made is an inspiration to all of us, well done and well said yesterday.
As always, a great group that continues to inspire to me to be better today than i was yesterday.
till next time (tomorrow!)
BamBam