18 Pax were in attendance for the morning Estate beat down. Majority of us were doubling down from Excelsior and 3 mighty Pax – Professor, Black Eyed Pea and Tantrum completed the trifecta including the Standard @ 5.30am. Recognition to our traveling MECA brother Glock, and we were glad you could join us!
WD – Binary
WB – Sponge Bob
This is how it all started – Ghost Flag Pledge of Allegiance and we were off on an F2 pace to warm-up from the Excelsior. We ran the length of the parking lot up/back. Continue to mosey to the lower field through the playground Welcome gate. Lego leapt and nearly hit his head on the sign. I was thinking, “that Dude can sky”.
Warm-Up
- Circle-up and Declaimer – all F3 veterans present
- SSH 20X IC
- IST 15X IC
- Toy Soldier 15X IC
- Mountain Climber 15X IC
The Thang
- Time to crank the music: F3_Estate Playlist contained artists: Black Stone Cherry, Metallica, Guns & Roses, Nirvana, AC/DC, Pearl Jam, Rush, Smashing Pumpkins, and Van Halen (No Tom Jones at the Estate!)
- Mosey to lower soccer field – Partner up (Size does not Matter)
- Burpees 5 OYO, Run soccer field width, Burpees 5 OYO, Bear Crawl up Hill, Burpees 5 OYO
- Mosey to Pain Clock Station with your partner
- Second level soccer field -Pain Clock – 12 stations 30 OYO w/ Partner
- CDDs
- Mericans (next time re-think sequencing after CDDs)
- Squats
- LBC
- Mtn Climbers
- Plank Jacks
- WWII sit-ups
- Low Flutters
- Mason Twist
- Freddie Mercury
- Monkey Humpers
- J-Lo
- Mosey to the Cinder blocks for Parking Lot of Pain- 1x, 2x (you get the picture) all the way up to 10
- Curl, Shoulder press, Skull crusher
- Zamperini – 3min
- Mosey to parking lot for good ole – “Speed play” – Sprint to first island, Jog the to next island, Sprint to next Island and Jog to the end. (Many of us were getting calf cramps so we did some stretching before returning)
- Mosey to the playground for more shoulder work ‘cause we had not done enough for two sets of pull-ups 15x, 10x
- Take a breather with the Peoples Chair and Air Presses 15x, followed with Balls to Wall IC (a Binary special)
- Mary
- Low Flutters 20x IC
- Homer to Marge 5x
- WII 20x IC
- Shoulder touch Mericans – I knew I could not do them justice like Snake Eyes (Thank you for leading)
- Al Gore 1 minute
- Recover, Recover
Moleskin:
- Painclock was painful. The Q could have done a better job explaining the counts. Some groups were catching others. When the pairs completed they began to plank it out. YHC and Glock could not hear the Pax above the music. So there was some Pax confusion – “just live with it”. Lego and partner kept cruising along and completed 1.5x turns. Great work!
- YHC broke off the Pain Clock Repeato, as this AO has a lot to offer and was eager to get to the Cinder blocks
- Parking lot of Pain is always crowd pleaser. If you were not smoked, you did push yourself enough. TNT by AC/DC was the music selection at the moment. It helped us power through. The Zamperini overhead press was a tribute the man who was a US WWII prisoner of war survivor, Christian evangelist and Olympic distance runner. While he holds some incredible endurance strength record our Pax paid tribute with 3min of Zamperini.
- There are some serious thoroughbreds at the Estate: Lego, Ultraman, Burgoo and two others that were flash during the Sprints. I could not even see them.
- Special shout out to the CC and F3 brothers. The journey has been amazing thus far. I can only envision the F3 movement picking-up steam. Also to Schneider who Eh’d me a year ago. He is on IR but making strides. I look forward to your return for F1 with the Pax.
- Tiramisu thank you taking us out with COT
- Finally and not least, thank you Professor for setting me up with the AO details and opportunity to lead. I am truly humbled by fine men of F3. I always get more from F3 than I give, and I hope you got what you came for.