5 pax woke up, took a look outside, and decided that the vestiges of Irma weren't going to get in the way of a Viking beatdown. We kept ourselves relatively dry, and did the following:
Mosey to covered pavilion inside North Meck Park, grabbing a rock along the way. Circle up in the pavilion.
Warm-o-rama:
- Toy Soldier x15 IC
- Windmill x10 IC
- Cotton Picker x10 IC
- Merican x10 IC
- Peter Parker x10 IC
- Parker Peter x10 IC
- Overhead Clap x15 IC
- Moroccan Nightclub x25 IC
Thang:
Rock round –
- Low curl x15 IC
- Overhead press x15 IC
- High curl x10 IC
- Squat to press x15 IC
- Full curl x10 IC
- Chest press x15 IC
People's Chair 1 min, then repeato rock round
People's Chair 1 min
Nolan Ryan round –
- Park Bench Dips x15 IC
- Nolan Ryan left side x10 IC
- Nolan Ryan right side x10 IC
- Squat x15 IC
- Man Maker Merican x10 IC
People's Chair 1 min, then repeato Nolan Ryan round
People's Chair 1 min
Step Up round –
- Park Bench Dips x15 IC
- Step Up x10 OYO (each leg)
- WWII Situps x15
- Hand Release Mericans x20 OYO
People's Chair w/ Air Press x15 IC
Repeato Step Up round (reduce Hand Release Mericans to 10)
Mary:
- Low Flutter x20 IC
- Dying Cockroach x20 IC
- Mason Twist x20 IC
- Elbow Plank 30 sec
Recover, recover
Moleskin:
- Thanks to the pax who made it out today. F3 men never cease to amaze. While rain was far from terrible, it was there, and men could have easily fartsacked. But somehow, you're never alone. Thanks, men – you're awesome. Hope I delivered what you came for.
- YHC found the "Nolan Ryan" on the main F3 site / list of exercises, and decided to work them in today. Don't know if they did much for us, other than wear down our elbows. Perhaps I wasn't punching Robin Ventura vigorously enough. What did the pax think? Sound off!
- YHC had to reduce Hand Release Mericans from 20 to 10 in second Step Up round on account of YHC's pathetic soccer arms not being able to do the full set of 20 in first round. YHC hopes no one was watching him try to complete his second round, because they were just as poor. Someone needs to hit a few more bootcamps and work on that. Meanwhile, Soprano crushed every rep as per usual.
- YHC never knows what to title the backblast. Since we spent the entire workout under the cover of a NMP pavilion, I gave a nod to the old (but classic) "Pyramid of Pain" SNL skit: http://www.nbc.com/saturday-night-live/video/pyramid-of-pain/2868155?snl=1. "I didn't think the beatings would ever stop!"
- Thanks to Stromboli for the opportunity to lead this morning. Mayhem has the Viking Q next week, and MoopDog tried to sign up for today's Q, so expect he will be on the calendar soon. Come out and support these men (as well as Fescue, who has Dragon Slayer Q on Thurs)!
- Thanks, as always, to Auto and Eeyore for bringing F3 into my life. I'm forever in your debt.
Aye,
Turncoat