*Prison Break is not on the website…please send me his contact info so I can help him get setup
T’was a gloriously rainy 32 degree Monday at The Sword. LittleFinger succinctly and accurately summed up the morning with this tweet:
“GrayGhost decreed on his day of birth to bring the tired, the broken, and the injured to the gnarliest of beat downs. Where runners were doing a boot camp, prisoners ran free in the face of the police and Teslas were strongly represented with a Mr Burns sighting #stk.”
Eloquent! To expand some…YHC got there a few minutes earlier to re-acquaint with my old stomping grounds. Fond memories flooded back…remembering when Lego was the Master Q and we ran OCR Standards and flipped frisbees to find out our next exercise and BamBam always grabbed 2 different rocks and…here come the first headlights. Time to snap back into gametime mode. Second car, third car, forth…here we go. First on the scene was LittleFinger, followed by Frogger, followed by Ponch… Then who pulls up? You guessed it (or most likely didn’t), Mr Burns! Take him off the Kotter list. .
Go Time!
Circle up, regular warm-up exercises…SSH, IST, Long-Snapper
Mosey to the pull-up bars. 10 slow squats.
Next exercise, 47 single-count mericans…straight-through.
Grab a cinder-block, mosey to the end of the lane.
Partner up. Instructions, pulled heavily from Bagboy’s Mighty Oak Q last week, were given. P1 runs the loop, does 5 pull-ups, while P2 is doing the exercise. Flip-flop until 150 reps per team per exercise are completed. Once each team totals 150 reps on the exercise, each partner then does 15 WW2s before moving on to the next exercise. All exercises are all done with blocks, completed in this order:
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Squats
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Shoulder-press
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Bent-over rows
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Skull Crushers
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Curls
Return the blocks and mosey to the dry LFC walkway. Peoples chair with seal claps and then air presses. Mosey to the covered courtyard. Dips, Homer to Marge, low flutter, Crunchy Frog, squats, merkins. Mosey to parking lot, 1 minute plank. Recover-recover.
Announcements include the Polar Bear this coming Saturday, the Quarter-Ruck May 13th, and Purple Heart Homes 5k March 12th. Find the PBs on the F3 Lake Norman/Isotope website.
Prayers up for LittleFinger’s co-worker and family, as well as CherryBomb’s co-worker and family (Cherry Bomb tweeted a Go fund me page). Ponch took us out in prayer, and man was that an inspirational prayer.
These men are the real deal. Many are just getting back at it and/or dealing with injuries. All had the rain and freezing temps to deal with but still put in the work. YHC is grateful to be able to walk alongside each. Can’t wait to post with each man again soon.
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Noticed that Ultraman added additional pull-ups…5 per lap was definitely not enough for this man
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LittleFinger doesn’t stay down long at all…surgery and right back at it like a champ.
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Enron has things working really well at this great AO, come check it out especially if you haven’t been for awhile
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Prison Break just gets it done with a game face that says he can do this all day
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I see how Rocket earned his name…guy can move
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Observing Ponch crush this beatdown you’d never guess he’s recovering from serious injuries
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Toxic is fit enough to remind YHC that it’s not “ready position move” but rather “starting position move”. Toxic, I’m looking for one of your classic brick beatdowns soon.
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There was never a question Daisy has the cardio, but today showed he also has the strength.
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Frogger is absolutely killing it in beatdowns, running, cycling, weightlifting…watch out for this man.
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Mr Burns is back! Expect to see him out in the gloom again soon. Will you be there too?
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Cherry Bomb is the man. Didn’t break a sweat today. In fact, I don’t think he broke a sweat at the Murph the other day either.
Thank you to the men of F3 for the birthday gift to allow me to lead these fine men through today’s workout. Also, thank you to Aussie for introducing me to F3 back in 2013.
Lastly, go encourage your neighbor, friend, kotter, co-worker, acquaintance, whomever you meet, to continue to better themselves and when the time is right, bring them out to an F3 beatdown. They’ll thank you for it later.
Aye!
Gray Ghost