Late yesterday evening on the Twitter machine, and the eve of F3Dads weekend, "The Professor" called to "Help A Brother Out", as a last minute Q was needed at the Estate. Without question, F3Dads trumps any workout, anywhere, when you can spend time with your 2.0's. So, YHC told the Professor, I'd be happy to help out if no one else could or wanted to take it. Stay with me…you guessed it! Knowing "The Estate" has a reputation for seperating the men from the boys, and YHC personally experienced it last Saturday, when Jedi delivered a smokefest…thanks again Jedi! With expectations of a smaller than usual crowd, five super-charged V-8's and one naturally aspirated V-12 ("Smash" might even have been a W-16) dudes a specimen, came ready to race. Here's how we attacked the track!
0500 The River Rat: Wingman, Tantrum, Turnpike, and my apologies to those I forgot and can not remember, depart to go pick up their 2.0's for F3Dads.
0600 Excelsior: YHC and Tantrum (Tantrum was the solo Triple-downer) incredible work brother!!!
Warm-o-rama
SSH X 20 IC, IW X 20 IC, Cherry Pickers X 10 IC, Windmills X 10 IC, MERKINS X 15 IC,
FWD small arm circles X 10 IC, REV small arm circles X 10 IC
COP
Mosey down to bathroom picnic tables for some leg work (3 rounds)
Squat Jack X 10 IC
Squats X 10 IC
Jump Ups X 15 single count
Single leg (side step-ups) X 10 X IC Rt. leg Flap-jack X 10 IC Lf. leg (new exercise intro)
5 Burpees OYO
Mosey up to the "Up and Over Wall" with a qucik stop for a bear crawl indian run, shoulder warm-up.(each man holds plank position, while last man bear crawls to the front to assume plank position) (2 times thru ea. man). and then an introduction to the "body protractor".
20 Merkins
20 Mt. Climbers
30, 60, 90 BTTW, 60, 30 Body Protractor (5 men got familiar with this beauty today) Start in 30 degree plank position, against the wall, 10-count, progress up to 60 degrees, 10 count, BTTW 10 count, back down to 60 for 10 count, and finish at 30 for 10 count. (smoker)
Up and over the Wall and back around for repeato – 3 rounds
Quick mosey over to basketball court, partner up, and do suicide sprints (sort of)
Partner 1 does exercise while partner 2 runs to second goal and back, flap-jack, third goal and back, flap-jack, last goal and back. (Merkins, Squats, LBC's) 3 rounds total
Final mosey down to the coupon stash, and grab a big boy block.
Curls X 10 IC
Skull Crushers X 10 IC
Bent-over Row X 10 IC
"Hinged" Chest Press X 10 IC (new exercise intro.)
5 Burpees OYO
( 3 rounds….4 rounds) thanks Tantrum! ….see Molskin.
MOLESKIN naked
The PAX quickly learned, if they didn't already know, how much of a sweater (literally buckets) YHC is after ignition. Not to be outdone though, all engines were rapidly leaking oil shortly after the green flag dropped. The mumble chatter was surprisingly heavy, early on, especially from Tantrum and Elmers…these guys obviously deal with numbers and can spot repetitious patterns fast, really fast. Strong work today fellas and thanks for keeping me on track. I think, YHC (confused look) was still trying to figure out why a D-1 athlete had pulled in and posted for my beatdown at the Estate…..H E L L O, Smash!!! Not sure how you got your F3 name, maybe the Q was scared of what you might have done (smash him), but definately one of the most fitting. I would have probably given you Leonidas….great meeting you, Bro, you're a stud! Snakes Eyes, whom I've gotten to know much better over this past year, mostly running, looked as if he cheated himself because he didn't post at F3Dads. Every time I looked over, you were chewing up and spitting out what YHC was serving up. Crushed it, brother…amazing work today, impressive! And finally, Peach, the sneakly quite Q killer! I don't think you broke a sweat…were you secretly splashing water on your shirt when I wasn't looking? Great meeting you and incredible work today!!
It was truly an honor to Q this AO…what a smorgasboard of pain to choose from. My fear of not delivering what the PAX were use to receiving, made YHC feel especially challenged to bring something special. I dug deep into my Weinke chest and found an 'ol Davidson favorite…hopefully an Estate favorite, now. I'm always humbled to be a part of, and stand beside, the men of F3. A special thank you to Professor and Turnpike for the opportunity to lead.
See you soon in the gloom,
AYE!!