14 PAX muddled around the J.V. Washam parking lot this morning to witness the changing of the guard. Here is their story (or at least as much as I can remember)
Mosey around the parking lot, circle up and disclaimer.
Warm Up
Side Straddle Hopx24, Windmillx12, Imperial Storm Trooperx12, Moroccan Night Clubx24, ‘Mericans x24 (sort of hahaha), Pickersx12
Head over to the Kettlebells – 12 Reps Each
Round 1 – Kettlebell – Curls, Skull Crushers, Carolina Dry Docks (WO Kettlebell)
Round 2 – Kettlebell – Squat, Back Lung, Forward Lung
Round 3 – Kettlebell – Swing, Overhead Press, Upright Row
Round 4 – Kettlebell – Lawn Mower Right, Lawn Mower Left, Bent Over Row
Round 5 – Kettlebell – Chest Press, ‘Mericans, Hold Kettlebell up and Low Flutter
Round 6 – Kettlebell – Swing (OYO), Curls, Skull Crushers
Head over to the playground – 3 Rounds in between the above rounds
Pullupsx10, Step Upsx12, Dipsx12, Incline ‘Mericansx12, Decline ‘Mericanx12
We did other stuff to round out the time, because the workout went off the rails. I like to set expectations low, so I can only go up from here.
Mary –
Russian Twist (Omega), Low flutter (Bagboy), Dying Cockroach (Olive), LBC (Oyster)
Moleskin:
A stellar crew showed up today to see off Omega. I appreciate Omega’s leadership and pushing me to take the reins of MMM. It was great to see Bagboy this morning back at it and crushing it!
I'm not sure if it was the pressure of the moment, my sleeveless Ninja Turtle shirt (honoring both Omega and Ninja Turtle) mumble chatter of the PAX, fatigue from the IPC this weekend coupled with redoing my garage, the fact that I’m old, fat and out of shape, or all of the above, but I was especially feeling it today and the PAX graciously let me know in their oh so gently way.
It started with the 24 ‘Mericans or lack thereof with Kid Rock, Special Sauce and the rest of the PAX explaining that those aren’t push-ups. I especially liked seeing Waffle House standing over me with hands on hips with an expression of “what the #%&@ are those?” The day went down hill from there. Landline took notice of length of my arms. Yes, they come in handy for push up, chest press and overhead press, but that is about it.
Suicide prevention month was last week. Today would have been my nephew Eric’s (Big E) 24th birthday. Six months ago, he took his own life. Suicide does not discriminate and the signs are not obvious. Please think of Big E and his family and look out for our F3 brothers to pick up the six because we never know what our brothers are going through. I had the grand idea of performing combinations of 12 or 24 throughout the workout to honor Big E. I kind of like the fact that my failure would have given him great pleasure and he and my brothers would have unmercifully busted my stones much like my F3 brothers did. I hope that he is looking down having a laugh at my expense. Olive, Oyster, Special Sauce and Kid Rock provided most of the constructive critiques throughout the workout for my betterment of course. It was great to see Yosemite today, especially after the IPC beat down on Saturday.
I believe there was a standard, which included Soprano, River Boat and Landline. Sorry if I missed anyone. Thank you to Uncle Rico for stepping up to Q next week. Slots are going fast, so sign up while they are available.
Thank you Omega, for allowing me to become the master Q. Today we lifted kettlebells and our brothers and I am thankful for you all.