Disclaimer – The views of the author do not represent F3. I'm only writing this so I don't get fined. F3 barely has rules let alone sanctioned events.
2ndF Attendees – CarpetBagger, Swanson
Now that High School lacrosse season has completed, YHC has returned to regular duties of delivering weight based beat downs to the PAX in case we ever have a Ron Burgundy style fight with cross-fit, F45 or burn boot camp. The pre-blast included a promised 2nd F event in the form of a judged cannonball contest.
Here is the story of what went down at the House of Rule Pool:
Warm O'Rama
- Circle up
- SSH X15 IC
- 10 Slow Down 'Mericans
- Peter Parkers X5 OYO
- Shoulder stretches
Thee Main Thang
- Like Covid19 in Michigan we did a little variant of Tabata (F Michigan? Too soon?)
- Partner up for the exercises
- Each station was set up for 2 exercises
- Each partner does one exercise for 1 minute, and then switch exercises with no rest
- So – we exercise for two minutes AMRAP and then get 1 minute rest
|
Toy |
Partner 1 |
Partner 2 |
|
Cinder block, 50 lb dumbell |
8 Count Man Maker |
8 Count Man Maker |
|
1 – 35 lb. weight plate |
Weighted Sit up w/ press pass |
Squat and Press |
|
2 – 25/30 dumbbells |
Single Leg Lunge and Arm Curl |
Single Leg Lunge and Arm Curl |
|
35 lb. plates |
Plank |
Pool lap with overhead plate |
|
KB/Plyo Box |
Sidestep up w/kb pass |
Sidestep up w/kb pass |
|
Jum Ropes |
Jump rope |
Jump Rope |
|
45/45/25 lb plates |
2 plate chest press |
Skull crusher |
|
Ropes and resistance |
Battle Ropes |
Back pulls with resistance |
|
30/40 slam, 20 lb SPRI |
Slams |
V Up crunch |
|
Weigh vest |
Al Gore |
Bear crawl through pool |
Ten Rounds of exercises resulted in 30 minutes of exercise so we called recover…. AND …
The First Ever Officially Sanctioned F3 Cannonball contest was held – here are how the events unfolded in the last 8 minutes of the workout:
- We cozied the Plyo Box next to the edge of the pool
- The rules were clear – 2 toys were required for scoring – the Box counted as 1
- 3 attempts allowed – scoring was undefined
- YHC went first and the 45 lb plate was too much to handle and loss the handle – that attempt was DQ'd
- Pitstop tried a Jump Rope Cannonball and was unsuccessful.
- Crocs ripped a most excellent cannonball using the 20 lb SPRI body ball (well played)
- Something made a valiant effort with a jack knife attempt
- Goodlife stepped up and dropped a rock solid ball
- Jaws went old school and hammered a good one
- Camelback passed
- Slingshot, Mojito and Cherrybomb opted for safety
- Round 2 saw more entrants and challenges
- As the clear leader Crocs went with degrees of difficulty
- Pitstop was bound and determined to finish the jump rope effort
- YHC went for a sadly disappointing splat effect by doing a back whopper
- The tension built to Round 3 where contestants chose pizza and liquid refreshments over cannonballs
- With the last jump of the night, PitStop pulled a MaryLou Retton and nailed 3 rotations of the jump rope while landing the cannonball with a fantastic splash
- Pitstop is your 1st Officially Certified F3 *medal* Cannonball Champion
The Nekked Man MoleSkin
- Pizza boxes with pizza grease burn extremely well.
- YHC brough High Noon Vodka Selters and attempted to hype them to anyone who would listen
- Swanson and Goodlife are exchanging Indian wives? Nope…just numbers. Nevermind
- I swear that Cherrybomb said that he had waffle house in his mouth, but apparently they were waffle fries (same same)
- Jaws flashed a little Philly 'tude with some well timed zingers on Goodlife
- Cherrybomb and Slingshot probably won the award for best efforts on weights as they crushed the exercises
- Based on the plyo box exercises, Crocs and I have legit chances to be on Dancing With the Stars
- Creatine is the supplement of the month, but steroids aren't cool (unless its a quick cycle for a road race)
- Running and silly season is about to amp up. Stay hydrated everyone..