War Daddy = IKEA (52). War Baby (and Kotters after at least a few weeks off) = The Iron Man (21 as of a few weeks ago)
11 pax appeared in the moist, hot Gloom, gathered for some chit-chat and fist-bumps, then set off on a road trip down memory lane. Many of the PAX crushed this same workout 51 weeks ago (anniversary of The Force #3).
The THANG (X exercises in cadence, even if not stated as such):
Mosey up Hugh Torrance and up to the first pain circle while doing some high knees and butt-kickers, throw in a little karaoke.
COP
SSH X 15
Mtn Climbers X 15
Windmill X 10
Squats X 15 (last 5 sloooow)
Mosey to the corner of da Beach.
Visit the sights of MacAuley Beach with 4 corners:
Corner 1 – 10 Merkins
Corner 2 – 10 CDDs
Corner 3 – 10 LBCs
Corner 4 – 5 burpees
Elbow plank – while everyone finishes
REPEATO
Form 2 lines for some Indian run action – as far as you can go for 2 laps. YHC almost forgot this one.
That sucked.
Not enough bikinis at this beach…let’s go home.
Stop at the giant yarn ball (open field at Macbeth):
Shoulder Touch Merkins X 16 (Jorel screwed this up 4 years ago and I somehow did so again in trying to repeat – and we ended up with 17 last year, so this year YHC hired a professional – Snake Eyes..)
Squats X 15
Mosey to Queens Corner
Curb kicks X 20
Decline Merkins X 15
Freddie Mercury X 20
W X 15
Mosey behind tennis courts and pick up a friend
Hi Curl X 10
Low Curl X 10
Rotate 1 to left
Full Curl X 10
Rotate 3 to the left
Shoulder press X 10
Mary: Low flutters, hold it, Up to Marge, down to Homer, up to Marge for Rosalitas, down to Homer, hold it, Low Dolly, hold it, Recover. Ouch.
Pretzel LBCs x 10 ea.
WWII situps x 10. Recover RECOVER!
The painfully hot, thick moleskine:
Thanks to Ultraman for joining me for the PB'ed #newstandard this AM. We each got in 4 sets of 10 pull-ups before the pax gathered. But dang it made those rocks heavy later…
The Iron Man – join us for HDHH sometime now that you're of age!
When I think about this workout (which I've Q'ed 3 years in a row now after posting for it my 1st post w/ Jorel as the Q 4 years ago) I always think it doesn't sound that hard. WELL IT IS! Guessing it has to do with too much running and the July heat (even at 5:10AM).
Thanks to Snake Eyes for helping us for the first time in 4 years to get the cadence and counts right on the Shoulder Touch Merkins!
Rocket and Olaf are quite the pair, and they are sneaky fast! Always up front.
But there's also IKEA, our WD today. Also always up front, never see him take a rep off or cheat on form. We hope when we hit 52 (20 years from now) we are in half as good a shape as you, brother!
The pax sounded so disappointed when it was time for Mary and there was no rope. "FiA has it today" stated YHC, to which Ultraman responded, "What – are they making baskets?" Awesome, Ultra! God help you if that ever gets out and back to the M though…….
Jolly Roger is apparently quite upset that YHC held my F3iversary Q today, during his F3iversary week (is it "The Week of the Pirate"? I would assume not or I'd have received countless texts and Twitter messages of invites, right?). I hope you will all think of me next Thurs on my true 4th anniversary while I'm in MT on vaca. No, Toxic, I don't need or want to borrow your ax.
Thanks to all of F3 Nation for 4 years of Fitness, Fellowship and Faith. Whether through times of personal strife, injury, unemployment, weight gain, weight loss, etc – you have been my rock. Remember there are men out there who need F3 and may be praying for F3, whether they know it or not. Go out and get 'em. Thanks to Bama and Thug for the early EH, and to BEP for the final EH (after beers at the pool on a Saturday). F3Nation is 16,000 strong and growing. I'm proud to be a part of it.