27 Jet Streamers turned up the heat at the Mad Scientist lab at DPK ! 22 temp and 56% humid ! You got it, cold and crisp ! What a great AO for the Extension Ladder. This is what happened when others were Fart Sacking real good.
Remaining pax not registered on new f3isotope.com: Sound Machine, Bon Hoffer, Round Swing (prob wrong but listened to recording 5x – all apologies)
Thangorama:
Mosey up 3 parking decks for some warmup.
Warmorama:
SSH x 20 IC
Windmill x 15 IC
IST x 15 IC
Merican x 10 IC
Toy Soldier x 15 IC
Mosey to middle of 3rd parking deck
Extension Ladder (OYO- explain please):
Using the 5 – 10 – 15 rep counts.
Starting at middle double arrows.
5 Squats, run to top of 3rd deck, 5 Mericans, run loop back to start – Simple Concept.
10 Squats, run to top of 3rd deck, 10 Mericans, run loop back to start
15 Squats, top 15 Mericans
Add Rung to the ladder by short mosey to bottom of 3rd deck. Stack the exercises previously completed.
5 Scorpion Dry Docks, middle deck 5 Squats, top of 3rd deck 5 Mericans, run loop back to new start
10 SDD, middle 10 Squats, top of 3rd 10 Mericans, loop
15 SDD, 15 Squats, 15 Mericans, loop it
Add Rung to ladder by short mosey to middle of 2nd deck. Stack exercises previously completed.
5 Peter Parkers, run, 5 SDD, run, 5 squats, run, 5 Mericans, loop back to new start
10 of each, loop, then 15 of each, loop back to new start
Add Rung to ladder by short mosey to bottom of 2nd deck. Stack exercises previously completed.
The Burpee ! – Many Pax gave obvious stink eye to YHC – oh well – lets move !
5 Burpees, run, 5 Peter Parkers, run, 5 SDD, run, 5 Squats, run, 5 Mericans, loop back to new start – U got the idea !
10 of each, loop, 15 of each, loop back to new start.
Aware of the Six in between sets various planks, plank with air press, box cutter, freddy mercury, LBCs, yoga, PiYo, pickle pounders, dying cockroach, glute bridge (pelvic thrust). Passed the buck to various pax and counts will not be disclosed at this juncture (don't remember).
Recover from the ugliness of Extension Ladder !
Lunge Walk w Air Press to bottom of 1st deck.
Bear Crawl down to basement deck.
Power skip back up to 1st deck.
Bunny Hop halfway up 1st deck (time filler)
Drivethru led MARY with Homer to Marge OG style and Rosalita while I grabbed by phone.
Time – DONE !
Rumple Moleskin:
(1) Thanks to new Master Q Tweetsie for allowing me the keys to the Mad Sci lab. I do love the Ramps and now believe most pax do too.
(2) Frontrunners of the Extension Ladders were Scrappy, Ty Webb, El Chapo, Pierogi, and Hippie. I know all shockers who usually slack on there workouts. These boys were leading in every heat ! 1st F flexed out of its tight t-shirt today !
(3) Thanks for coming out for my birthday Q which I actually requested this date from Mr Burns & Tweetsie. Thanks to Jolly for letting me take his Q space today – Stud ! Lots of well wishes and mumble chatter clowns. Pretty sure Kingfish was speaking in tongues cause I only understood a small portion – ha ! Smores has the quickest replies to any statement ever made at any post. Remarkable !
(4) Last shout out to God himself for keeping me sober for 18 years for without that I would not have reached my 46th birthday ! Try to live every day as much as you can, cause you are not guarenteed tomorrow – period. You are in the middle of your life right this second. "This is Not the Dress Rehearsal". For God sake, go after what you want – I need that advice as much as anyone !
I'm truly grateful for all 3 Fs of F3 and after only 2 years feel like I'm really just scratching the surface. That's Exciting, cause YHC knows good things lie ahead.
Help your neighbor, family, and friends !
Carry On !
Mayhem (in the AM)