Add to Pax: Watson (2.0 of Bam Bam), and FNG Brian now "Dutch" named by Bam Bam & Moses.
18 Sweathogs reached deep down for a truly gloomy Friday with just about a full moon but unable to view with the pressure building in the sky. 73 temp & 95% humidity meant for a swampy effect. Once again, F3 is not about just any one of us so why not bring in a Surprise Co-Q. Moses agreed to take part in the surprise Co-Q & delivered with ease. Yeeeeeeehaw ! Here we go !
Mosey back and forth thru the parking lanes with high knees, quadrephelia, basketball slides, then circle up.
Warmorama:
SSH x 20 IC
Merican x 10 IC
Mtn Climbers x 15 IC
Windmill x 10 IC
Toy Soldier x 10 IC
Short mosey to edge of first parking lane or for coolness effect – The Switchback.
Run Intervals:
25% speed down first Switchback of Pain, 50% next, 75%, then 100% Sprint down last lane
Partner up to the pull up bars if assistance needed.
Each partner 5 pullups OYO, then 5 Burpees.
Line up back to Switchbacks.
Lunge Walk with Air Press (really suck about 3/4 way thru), Plank, Diamond Mericans x 10 IC
Quadrephelia to end of lane
Bear Crawl Mericans – Bear Crawl to each of 3 trees + sidewalk, then 10 Mericans (total 40), Plank, Wide Mericans x 10 IC
Mosey to bottom of stairs towards woods – Clean hand off to (Edwin) Moses for some Q action !
Moses – Partner Up.
Partner A – Side Lunges x 25 each leg, Partner B head back to A frame to Ninja Warrior monkey bars one time thru, back to bottom of stairs, flip flop, repeato
Partner A – Zig Zag throughout cones in Slalom motion up & down parking lot, Partner B hit the A frame monkey bars one time thru (tough), flip flop, repeato
Can Opener ab crunch x 10 IC both sides
Glute Bridge hold x 2
Back to YHC to finish off the Pax.
Stay on your six.
Reach & Catch oblique blaster x 15 IC
Mosey to middle Switchback & back with your Partner.
Partner Push & Pull:
Partner A pushes Partner B the length of Switchback, flip flop Repeato
Partner A pulls Partner B, flip flop, Repeato
Mosey back for quick Mary, Elbow Plank – 1 min.
Time – DONE !
Rumple Moleskin:
(1) Thanks to new Master Q, Don Ho, for allowing me to Q The Foundry ! This AO is the best in Isotope in my opinion. It may be close to others until you walk in the woods and see the Awesome A Frame Ninja Warrior butt kicker. Incredible ! Good Luck Don Ho !
(2) If you have been in F3 for at least a few months, you should have had your Virgin Q. If you have been more than a few months or even year, you should try to Q at a different AO at least once per month. Men leading in a rotating fashion is a big part of it. Challenge yourself & Q at new AOs ! Lots of good ones in Isotope. Wanna make a friend fast, sign up on Isotope website and let the MQ know. He will love you ! – Ha
(3) Thanks to Moses for agreeing to Co-Q with YHC today. Love the exercises he uses in his Qs & have incorporated many into my Qs. Thanks for taking us out with your story of F3 ! All I could really keep hearing as you were talking was "Strength in Numbers" which is truly what F3 is about. Thanks for bringing F3 North of the city 5 years ago.
(4) Strong post by the pax today for sure. It just happened to begin sprinkling as soon as we fist bumped & started walking to our cars. Someone or Something allowed us to stay dry before that.
Stick a Fork in Me, I'm Done !
Mayhem (in the AM)