YO! F3 Raps / Where are my pants?

Event Date

Apr 02, 2019

AO


Yo F3 let's kick it!

All right stop

get on your six and listen

Mona is here and a workout he be dishin

Concrete block grab a hold of it tightly

Work those reps to be strong and mighty

Will he ever stop?

Yo, I don't know

Do another set and you'll grow

To the extreme you'll bust you're ass and be sweaty

Building up the beach bod to pick up the Betty's 

 

Pretty chilly morning, but we fixed that pretty quick.  As we were doing our startup mosy Elmer's rolled in.  As he joined the pax he stated, as his excuse for being late, "I got in the car and realized I didn't have my pants on".  Sounds like he may be going a bit senile!

 

Warmorama consisted of SSH, CP, TS, IST, and WM

Take a lap and and over to the workout area

Interval work with 4 stations.  Started off at two minutes,but that was quickly changed to 1 min after the groans

AMRAP each station for 1 min with a 15 sec movement break between each station

Stations were Cuurls, Dips, Squats, and Bent Over Row

After a full cycle we took a lap

Did People's Chair with airpresses between first and second set lap, Rocky Balboa's between second and third set lap, and went straight to another set after the lap between third and fourth set

After that we played sprint Tic-Tac-Toe

Tic-Tac-Toe board chalked on the pavement – two half mason blocks and a rock with an X chalked to them, and another set with an O chalked

The game – two teams, one person from each tea sprints to the game board and put down their X or O

Run back tag next person  who then races to place another.  Keep going until one team gets 3 in a row.  

This was a lot of fun

 

Playlist for the morning consisted of:

Baby Got Back – Sir Mix Alot

No Sleep Till Brooklyn – Beastie Boys

Funky Cold Medin – Ton Loc

You Be Illin – Run DMC

OPP – Naughty by Nature

Push IT – Salt N Pepa

Walk this Way – Run DMC

It Takes Two – Rob Base & DJ EZ Rock

It's Tricky – Run DMC

Bust a Move – Young MC

Wild Thing – Ton Loc

Supersonic – JJ Fad

Fight For Your Right – Beastie Boys

The Humpty Dance – Digital Underground

 

Thank you to the locals that made it out this morning, and big thanks to Hefty and Mater for risking the raging waters and crossing the river.

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