…actually that's not great. But hey, there are still 17 cinder blocks left at LFC so…shrug?
FNG-1 = Ticker. His 3rd post, he's not yet registered on the website.
Today I wanted to steal some ideas from a co-worker of mine who works out a Cross Fit. Yes, I'm aware I need to EH him but he lives in Pineville and I'm not even sure where I'd direct him. In any case, today went something like:
0500: A nice 2nd F standard with Enron and Marker. We covered just over 2 miles.
0530:
WARM-O-RAMA:
- Mosey through and around the parking lot with butt kickers, Quadraphilia, side shuffle, Karaoke, and some high knees
- Everyone grabs 1 or 2 blocks until we had all the blocks. Arrange them in 2×2 stacks for later
- Circle up, disclaimer given
- Press Jacks x 15 IC
- Side power lunges x 10 IC
- IST x 15 IC
- Slow windmills x 10 IC
- Soybean farmers x 15 IC
The "Cross Fit Inspired" Thing:
Partner up.
- Partner 1 bear crawls to the short end of the parking lot, Quadraphilia back
- Partner 2 box jumps AMRAP on the block stacks
- Flip flop
- (Repeato deemed unsafe – see Moleskin)
- Partner 1 bear crawls to the short end of the parking lot, Quadraphilia back
- Partner 2 does 6 pullups followed immediately by 14 knee-ups
- Flip flop
- Captain Thors
- WWII followed by American Hammers in 4 count, so start 1-4 all the way to 7-28
- Believe at this point we did a lap around the parking lot
- Partner 1 farmer carries both blocks to the end of the parking lot and back
- Partner 2 does block curls AMRAP
- Flip flop
- Partner 1 farmer carries both blocks to the end of the parking lot and back
- Partner 2 does skull crushers AMRAP
- Flip flop
- Partner 1 pushes 1 block to the end of the parking lot and back
- Partner 2 does block squats AMRAP
- Flip flop
- (Repeato deemed unsafe – see Moleskin)
Mosey over to the walls by the Gaga court.
- 2 "wall walks" – starting with chest on the ground, you "walk" up to BTTW position, OYO
- 5 Burpees OYO
- People's chair for ~30 seconds followed by air presses x 10 IC then touch them heels x 10 IC
Mosey back to the blocks, the long way.
- Overhead press x 10 IC
- Bent over row x 10 IC (proper form described)
- Jump over your blocks x 20 (10 each side)
Put the blocks away. Mosey towards my car for Mary.
Mary:
- Another round of Captain Thors, this time only up to 6 and 24.
Recover, recover. According to Strava, we covered 1.48 miles in various ways.
Moleskin:
- We prayed for Fescue and family. Speaking of, reminder that we will show our support for him tomorrow at Viking.
- YHC's claim to fame is that I was the first to get to meet Doug, now known as "Ticker"; on Thursday at Samson. There the Pax convinced him to run the 4 Banger the next day (where he was named), and here he was at workout #3 already in less than a week. Strong work bud!
- Always good to have Marker visit from Denver. Yes Sir, it was the same standard route as the last time you were here at Lake Forest. It is too easy to get lost otherwise. In fact, YHC totally didn't get lost on Thursday before Samson; that is just a rumor.
- So the mumble chatter started early with Toxic when he deemed the press jacks "girlie" or some synonym like that. And it didn't let up. At one point the Q was chided for keeping cadence because "hey we're trying to have a conversation over here!" lol. Appreciate you looking out for the 6 though, so you are forgiven.
- So we started with 19 blocks. I remember this because we were just 1 short of having 5 stacks of 2×2. The stack missing one was probably not ideal for box jumps, and a smarter Q would've adjusted. Well, Cobains; because we attempted them anyway. This led to a spill by Ponch but he was ok, one of the blocks wasn't. For our entertainment though Ponch did an extra roll or two and it reminded me of this Key & Peele skit a bit: https://www.youtube.com/watch?v=07mBfR8erMY
- Another block was busted on the block push across the pavement. No need to name names though. Totally unrelated, good to see Toby again today. Guess we discussed it at NY Bagel on Saturday so I'm glad you showed today!
- Frogger blames missing the standard on a poor diet yesterday. He went into more details but we don't need to for a PG backblast.
- Soprano's usual Monday jam is Man Maker Monday, but more recently Arnie's Army because of an elbow injury that is not conducisve to kettle bells. Before anyone blames F3 and all the dumb things we do, note that the injury was obtained during a game of Pickle Ball! Once again F3 is innocent, this time.
- Frogger mentioned an adventure race coming up, but Rocket won't HC to any race under 30 miles. That's just not worth his time.
- Enron is fresh off a 15k race and training for the Huntersville Half. Looking strong out there MQ. Appreciate the opportunity to lead today, and sorry about the 2 busted blocks. I will repay you in bagels and / or coffee and / or with another Q if you'll have me back one of these days.
Appreciate you gents, it was a great start to the morning with F3 as always.