Also in attendance were STP, Panda, Harrassment, The Bus, and FNG Dave.
Shout out to The Bus who I understand just did his VQ and is looking lean and mean out there
FNG Dave, on his first post, suggested an exercise YHC had never done, a bear crawl backward. This guy is a keeper.
It gets dark and cold quickly at the Sweat Shop these days. However, the workouts do seem considerably easier than they were a year ago when YHC was doubled over after just about every exercise.
Once Duvall finished giving me a hard time about running the BRR with the Bad News BRRs instead of Davidson, we were able to get down to business. He is petitioning to change my name to Fredo. Al Fredo.
WARM-O-RAMA:
SSH 15x IC
SIngle leg SSH 15x IC (each leg)
ISTs 12x IC
Toy Soldiers 12x IC
Arm circles
Moroccan Night Club 25x IC
Decline Merkin 10x IC
Bulgarian Split Squat 10x IC (each leg)
Dips 10x IC each leg
Mosey to Track
THE THANG:
Australian Pullups 10x
Incline Merkin 10x
decrease each by 1 until down to 1 of each.
Mosey to one side of stadium
Snake entire bleachers together
Partner Up- 200 WWI situps and 4 rounds of traveling exercises
Flapjack so that each partner does both exercises each round
Round 1
Partner 1 does WWI situps
Partner 2 does bear crawl for length of two bleachers sections and then back
Round 2
Partner 1 does WWI situps
Partner 2 does lunge walk for length of two bleacher sections and then back
Round 3
Partner 1 does WWI situps
Partner 2 does broad jump for length of two bleacher sections and then back
Round 4
Partner 1 does WWI situps
Partner 2 does crab walk for length of two bleacher sections and then back
Catch Me if You Can
Partner 1 runs half speed around track. Partner 2 does 5 burpees then sprints to catch up and tag partner. Flapjack. Continue until both partners have completed 1 lap around track.
Mosey back to the Green
MARY:
Low flutter 25x IC
Superman for 1 and a half minutes because the Davidson bell is over 30 seconds late!
MOLESKINE:
– There are so many people I could thank at this point, the list is exhausting. Odds are if you are reading this Backblast or involved in F3 in some way this includes you.
– Special thank you to the men of the Sweat Shop who raised me well (I think) and were a great example of what F3 is all about early on. In spite of the pain, I always looked forward to posting and have enjoyed getting to know you guys
– A little over a year ago, I had never heard of F3. A few weeks ago I celebrated my birthday and had family in town. On my birthday, 4 other family members posted with me. Not all of them wanted to, but I asked them to as a present to me. They were certainly second guessing themselves as Bag Boy started into his 12 days of Brickmas (OUCH). But afterward, they were all happy they did it. It was really a gift to them. Thank you for the gift you guys have given me, I hope to continue passing it on.