Natty Year in Review

by | Dec 18, 2018 | Backblasts | 0 comments

Event Date

Dec 18, 2018

AO

Q

PAX

The MIL F3 Pax came out to pad their cumulative attendance and Q statistics for 2018. Alas, when all of the dust settled there were only two in attendance that received another notch in the proverbial F3 belt for that day

Warm-o-Rama

Dynamic stretching platter

The Thang

Mosey tour of the Quarry

Run to back lot

  • Pull-ups – 10 oyo

  • Knee ups – 10 oyo

  • Alternating toe taps on curb – 50

Mosey around to hill at front of school

  • Ladder 9’s – burpees and diamond mercans (1st round = 1 burpee the run to bottom of hill for 8 diamonds, 2nd round is back up hill for 2 burpees and down hill for 7 diamonds, repeat pattern etc., etc.)

Mosey to covered Ab station

  • Spin class abs: crunch x 10, pulse with knees bent x 10, ankle ups x 10, pulse with legs 90 degrees x 10, high flutter x 10, low flutter x 10

  • We did this twice

Mosey to front lot for a shuttle run up, down and across the parking lot lines

Mosey to stairs

  • Calf raises x 50

  • Mike Tyson x 10 I/C

Mosey to wall

  • Air chair – 60 seconds

  • Cajones to the wall – less than 60 seconds

Mosey to garden area

  • Incline mercans – 10 I/C

  • Dips – 10 I/C

  • Decline mercans – 10 I/C

Mosey to covered Ab station

  • Spin class abs part 2 – Legs 90 degrees-reverse curls (ankle ups) x 20; Legs 45 degrees – high flutter x 20; Boat pose – mason twist x 20; Alternating full leg lifts x 20; Half WWII sit ups x 20; Freddie Mercury x 20; Flat legged crunch and hold x 20

Moleskine

  • Sack was full of farts this am across the otherwise elite MIL F3 regimen

  • Q got lapped during the ladder section of today's workout

  • Although Surf and Turf was credited with 5 Q’s this year, he apparently does not get credit for attending the workouts since he did not finish the registration

  • Speaking of which, there was talk of the potential for a “during the workout deuce”, but the sensation passed without any event, thankfully

  • Nonjudgmental observation: Twister and his crew really like their spirits. To be clear, this is not a bad thing

  • Foreshadowing: somebody’s been doing some internet research of new and varied exercises.Stay tuned

  • Unofficially, Slow Roll will log approximately 325 workouts this year (no shat)

  • There was some good book ideas shared across the group. Not having some of you meatheads in attendance seemed to class up the dialog a level or two, which was refreshing

  • David Goggins is an American ultramarathon runner, ultra-distance cyclist, triathlete and former world record holder for the most pull-ups done in 24 hours (he completed 4,025 pull-ups in 17 hours). He is a retired United States Navy SEAL and former United States Air Force Tactical Air Control Party member who took part in the War in Afghanistan and the Iraq War. His self-help memoir Can't Hurt Me was released on December 4, 2018.

  • This was the last Tuesday workout of the year with next week being Christmas before the New Year. It’s been one helluva run, which really would not have been possible without all of yooz

  • It’s an honor and a privilege

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