The Standard – Part I
- Nitestick, Crocs, PitStop and Burning Bush went for a 3 mi standard
- Rumors are swirling that someone new is entering the pantheon of a new Clydesdale entering the ranks of runners in F3LakeTope
The Standard – Part Duh
- Crocs, Pitstop, Camelback went for a ruck walk
- Someone else may have gone along but I was setting up the Pain Palace, whoops I meant Santa’s Welcoming Workshop
The Warm O’Rama
- 20x SSH IC
- 10x Mericans IC
The Main Thang
- 8 Stations were lined up with double the pleasure available
- 2 Opportunities to Jump Rope in Station 1
- Curls in Station 2 with 25-35 or 45 lbs dumbells
- 40 or 50 lbs slam balls awaited in S3
- 35 lbs plate on a 45 lbs bar in a improv landmine or 35/45 lbs plate press was next
- Weighted Jump Rope or Ab Roller offered a warm breather opportunity
- Battle Ropes
- Tricep kick backs with the 40 or 50 lbs weight
- Mericans were next
- Resistance bands were available for various exercises
- After 1.5 rounds we took a break to sit
- So we sat in people chair and did Seal Claps and Overhead claps and then we sat some more
- We returned and did 50% more
- Then the featured mobility moment
- Then one last half set of exercises
- Put the toys away
- Circle for a quick Mary of low flutters and LBC
- Announcements, Name O’Rama and COT
The Nekked Man Moleskin
- YHC completely missed the instructions that we were supposed to partner up in these stations to make room for 16. Epic Fail. Lots of improv happened due to that particular failure
- The music was an improv list of Christmas Metal and Christmas Rap.
- Its easy to look back and say that some of it really sucked and had – at best – a questionable connection to Christmas
- Not a lot of chatter as the work was hard and very focused on the shoulders and arms. We only have 90 days until its suns out/guns out
- Crocs made an awesome Queso
- The Taco place stayed open for an extra 15 minutes so we could get Tacos
- The beer was cold and served efficiently
- I am eternally grateful for what F3 means to me. My commitment in 2023 is to bring weighted workouts to all of F3 Laketope – specifically – to visit two different AOs per month and cause my kind of chaos while also improving my communication and playlists