….Descending curb crawls to get the morning started right. After being admittingly sore after the Murph on Monday, I was even a bit nervous about my body getting through today. My body welcomed the pain, and hope the other Pax did as well. Here's the story of 20 guys from today.
FNG – Jim Lowry decided to take on the 0500 alarm this AM for his first post. This has been a long time coming – come back on Friday to LFC so we can name you!
Warmorama – Mosey / SSH X 40IC (Monkey Nut wanted 100, but I ended a bit early cause I am not sure he knew what was about to hit him).
Da Thang
- Descending Curb Crawls
- Bear Crawl from one side of driveway to other. 10 incline mericans down to 1. (45 incline mericans just to get this party started)
- Mosey to the rocks
- Rocks / Sprint / One Legged Burpee
-
- Curls X 25IC
- Sprint to last BBall hoop
- One legged Burpees X 5 (never touching your other foot to the ground)
- Left leg X 5
- Right leg X 5
- Low Flutter X 25IC
- Mosey back
- Move two rocks to left
- Skull Crushers X 20IC
- Move 2 rocks to left
- Move rocks to the wall
- Peoples Chair Shoulder Press X 10 IC
- Sprint to last BBall hoop
- Burpees X 10 OYO (we may have done 5 but don't remember – ten sounds better)
- Carolina Dry Docks X 10IC
- Mosey back grab your rock
- Move 2 rocks left
- Rock Swings X 20 OYO
- Rock Chest Press w/Low Flutters X 15IC
- Lap Around School
- Partners (2 rounds)
-
- 1 = Louis Z.
- 2 = 1/2 way around school, 10 Derkins on HIGH planters run back
- Flap Jack
- 1 = Louis Z
- 2 = Run to bus entrance for Australian p/u's X 10 OYO and run back
- Flap Jack
- Plank Holds / Mericans
- Plank hold / 10 Mericans
- Plank hold / 8 Mericans
- Plank hold / 6 Mericans
- Plank hold / 4 Mericans (needed a little downward dog here to relieve some of the burn)
- Plank hold / 2 Mericans
- Plank hold / 1 Merican
- Rock Curls X 15 IC
- Skull Crushers X 15 IC
- Should Press X 10 IC
- Return Rocks
- Mary….oh not yet…
- Sprint from cars to other end of parking lot
- 5 burpees OYO
- Sprint (I mean sprint…this was it…) back
- Mary – Big Big Crunch 1 min.
- Recover, Recover
Moleskin
- An ecletic mix of tunes today – Buring Heart – Survivor, Enter Sandman – Metalica, Start Me Up – Stones, Man In A Box – Alice In Chains, Scar Tissue – RHCPeppers, Paul Revere – BBoys, Thunderstruck – AC/DC, Under Pressure – Queen / DB (perfect during Louis Z.'s), Crazy Train – Ozzy, White Rabbit – Jefferson Airplane, and Gold On The Ceiling – The Black Keys (Jim FNGs go to tune – in fact I think he still owes me money for buying it a couple years back)
- Speaking of FNG, great showing by Jim the FNG. Been a buddy for 12 years, and as a former P90X'er and fellow gym partner of mine, F3 is just what he needed. Okay, he did lose an epic Ping Pong match to Bam Bam about 6+ months ago which was the catalyst that ultimately got him here! Nice job Jim! See u at LFC on Friday!!!
- Good to see some "regulars" coming out to The Mighty Oak nowadays! After doing the Murph with me on Monday, and then working out yesterday too, I thought for sure Caboose would fartsack it today! Not happening – was a strong partner of mine today.
- Denim – you are here regularly and its shows. Man, I can't keep up with you anymore! Great work!
- The MacAulay was in full effect (BamBam, Croc, Bandwagon, Raven, and TommyBoy) today minus a few, but a STRONG showing as usual. Based on the rock BamBam picked up today, I should have counted it in the #f3count numbers! Good grief! #beastmode
- Fescue – you've come a LONG ways since your first post here (your F3 naming) when you about lost whatever you ate the night before. Good news – you fought through it then, and it has clearly paid off! You are getting stronger and stronger. Keep coming consistenly – #itworks (Olive and Bam Bam about made me puke 1 year ago this week – so I know it works)
- Frogger – i need to order some bigger rocks for you! Dude, bummed foot, doesn't matter, you are a beast!
- Rocket was looking like he did a full body workout before the workout today. I don't know where you ran from, but you are a beast! Great work today.
- Haselhoff – strong showing as usual. I hope I am as strong as you at 50 years old #RESPECT
- Funky Town – this is the first week I played the Stones, and when you showed up in the Rolling Stone's (tongue out of mouth) shirt, you were meant to be here today! Nice work today!
- TyWebb – get that Carrier (cooling unit) fixed at GOE – it's awfully loud. I am sure you can just strap a new one to your back and run over. #youreabeast #usainbolt
- BurVegas, Madoff, Onstar, Mayhem – you guys killed it today! Great seeing you guys out here again!
Great work men. As I mentioned in the COT – we are all faced with challenges on a daily basis. Some are easy to face, some seem darn near impossible! Don't forget that F3 is #morethanaworkout so lean on your brothers when you need a hand, an ear, or a shoulder #2ndF Go face your challenges, whatever they may be. Take life one day at a time (Matthew 6:34 – it's been my motto for 20+ years). Prayers for Olive!
Until next time (Friday for me at LFC under BamBam's lead) – Ditka's OUT!