* Also in attendance: Starkist (not registered on website) (2-Jun update: Noticed Starkist in the PAX list, so adding here. Though, is it "Starkist" or "Starkissed"? Adam to advise!), Jingle Bells' 2.0s Carter and Charlotte (WB at 5), and Tantrum's 2.0s "Guy Smiley" and "Face Plant".
Many of the men here doubled down earlier at either 5 AM or 6 AM. That story found here:
http://www.f3isotope.com/content/exploring-excelsiors-back-roads-and-woods
Here is the story for The Estate:
Mosey around the track, mixing in high knees, butt kickers, long striders, and Quadraphilia. Disclaimer given then:
WARM-O-RAMA
- SSH x 15 IC
- IST x 15 IC
- Soybean farmers x 15 IC
- Slow Deep Squats x 15 IC
- Arm circles while explaining the workout
The (Completely Stolen) Thang:
A mini sampling of WIBs designed by PAX much more creative than YHC.
Round 1: A "mini sharknado / Murph combo breakfast platter" as follows:
- One lap around the track. Plank while waiting for the 6.
- In the playground, we did: 10 pull-ups OYO, 10 Mericans IC, 30 slow deep squats IC
- One lap around the track, plank while waiting
- 10 pull-ups OYO, 10 Mericans IC, 15 squats IC
- Inspiration: Burner and Lt. Michael Murphy
Round 2: A "mini P.L.O.P. ('Parking Lot of Pain') brunch delivery" as follows:
- With a half cinder block, we started at a parking lot line and did 1 front shoulder press
- Walk to the next line, 2 front shoulder presses
- Repeato until we got to 15 for a total of 120 reps
- Walking back, substitute full curls up to 15 for a total of 120 reps then returned blocks
- Inspiration: Stray
Round 3: A "mini Kamikaze lunch" as follows:
- From the bottom soccer field, run to the first hill, 5 burpees at the bottom, then 5 at the top, then 5 more at the bottom of the hill, run back to start. Plank while waiting
- From the bottom soccer field, run to the first hill, 5 burpees at the bottom, then 5 at the top, then run to the next hill, 10 Mericans on the bottom, top, then bottom again, run back and hit 10 more burpees along the way. Plank while waiting
- Totals: 35 burpees, 30 Mericans
- Inspiration: 9 Lives
Round 4: Mosey to the football field for a "mini Michigan dinner":
- Sprint 120 yards, goal post to goal post
- Sprint 110 yards back to the end zone
- Sprint 100 yards back to the other end zone, not much rest in between these
- Sprint 90 ish
- Sprint 80 ish
- Inspiration: College football coaches everywhere
- Crawl bear ~40 yards, lunge walk ~40 yards
- We did a lap around the track so YHC could catch my breath
Mary for desert:
- Plank, JLOs x 15 IC.
- LBCs x 15 IC
- Low flutters x 25 IC
- More plank! ~2 minutes, made more fun by discussing the origins of our F3 names. Which, of course, is another stolen idea (Ditka)
Recover, recover. Total distance was 2.62 miles according to my Garmin. Link below.
https://connect.garmin.com/modern/activity/1159822862
We prayed again for our friend Olive and family. Our hearts were definitely heavy during these workouts. We gave it our best…because that's what we do.