Pax not included above: Eggshell (Kotters) and Loop
On day 5 of the Week of The Force, 12 men arrived in the darkness to watch the final scene, to read the last chapter, to hear the ending chorus… They all brought heavy kettle bells and enthusiasm, and here's what happened next…
WELCOME AND DISCLAIMER:
Warmorama: SSHs, ISTs, Cotton Pickers, Mtn Climbers (because we were already in position – kinda), Burpees for the # of digits on your left hand (count varied by pax)
THE THANG:
KBs overhead – We're leaving the parking lot! To the playground.
Squats
The "MAZE" w/ KB (up the rock wall, down the wall, duck walk under the jungle gym, across the balance beam, more duck walking around and under the various equipment, step ups along the bench, lower under the equipment so put your KB down and push it along in front of you to the end, back to where we started)
Squats (burns more now)
The "MAZE" w/ KB (like the first time, but shorter)
Split into 2 groups. 1s on the pull-up bars for 10. 2s do 20 dips. Flapjack. Repeato!
Mini Wall-Jumps w/ or w/o KB. Brutal with the KB, so only 5 in cadence!
Curb Kickers / Rocky Balboa's with KB – not as bad as wall jumps, but still…
Incline Merkin, Decline Merkin (really hard to cheat on these!)
Back to the parking lot, semi-circle around the rope.
Rotate men through to the rope while the pax does other exercises determined by the Q. Rope exercises were:
Double Wave, Snakes on the Ground, Burpee Slams, Side Slams
Exercises by the pax around the rope were:
Low curl, high curl, full curl, skull crushers, chest press, full curl, skull crushers, halo
Then MWAR (Mary With a Rope) – same format as before, but focus on ab work and pax calls it. Lots of good stuff here from everyone in attendance! Didn't write it down…
THE HEAVY MOLESKIN:
Thanks to the dozen for sharing day 5 with The Force. Great way to end a very rewarding week. Amen posted Tues, Wed, Thurs and Fri with The Force – nice work!
I went up and back down the plastic rock wall w/ my KB in hand, turned around to see the pax all looking at me, not moving. "Let's go!" I yelled, and the pax reluctantly followed.
Wingman was still running when I drove off. Nice push, Wingman!
I know there were laughs during Mary w/ a Rope but my memory is foggy. You all know you loved the final exercise – the Power Knee even though I think it was Spongebob who said he hoped no one drove up while we were all gettin' our groove on…
Thanks to all the men of F3 who posted with me this week (93 including myself total for the 5 AOs). It was truly challenging but extremely rewarding. I'd do it again next week. NOT! T-Claps to Jolly Roger who didn't post with me a single time but did inspire me to Q the whole week. Also as always to BEP for the strong EH which finally worked after enough beers at the pool one day in July 3 years ago…
But if you really want to know what I think of F3, and what F3 is about for so many of us, read the 3-Yr F3 Anniversary Prayer posted 7/21/16 yesterday as a BB. It doesn't say it all but it says enough. Aye.