Date: 4/29/2020
QIC: Bartman
Pax: Sanctions, Foosball, Maytag, Delorean, Barney, Stirrups, House Arrest, Gig'em, Lump, Macaroni, Harbaugh, Waterboy, Skud Row, Flava, OT, Wilson, Hackface, Swingline, Clickbait, Shoota, Shocker, Tuna, YHC (QIC)
22 pax chose the DRP and ignored the sweet siren sounds of the fartsack this AM and posted at the VAO Da Jimmy. YHC had been bitchin' and moanin' long enough about how the VAO concept was working for me and and wasn't meeting my fitness goals. However, it took some hard looks and straight talk from my Shieldlock to remind me that if I was reducing F3 down to just the workout...then I am missing the mark. It isn't about me only. It is about me helping to lift up and lead others. What a better way to saddle up than to jump back onto a Q.
Plenty of MC to start the morning...if there is one thing that F3 Franklin is better at than burpees..it is the mumble chatter. Mark my words...in an MC contest...other regions will fail to meet the F3 Franklin standard. Here we come Cape Fear...
Disclaimer followed by warm-o-rama...Good Mornings 10x, WMHs 10x, Strawberry Pickers 10x, BACs (F/B) 20x....
Quick explanation of the THANG...5 rounds...5 minutes apiece...5 exercises 1 minute AMRAP in each round...10 burpees to start and end, and 10 burpees in between rounds. Point is to keep moving, and heart rate up.
The THANG...
10 Burpees
Round 1 - SSH, Mountain Climbers, Imperial Walkers, Squats, Jump Lunges
10 Burpees
Round 2 - Jump Squats, High Knees, Carolina Dry Docks, Jump Tucks (YHC's least favorite), Diamond Merkins
10 Burpees
Round 3 - LBCs, Hand Release Merkins, Flutter Kicks*, Box Cutters, Hello Dollies
*the Flutter kicks are under review...according to Hackface, they dont count because YHC didnt say 'on your six for flutter kicks'
10 Burpees
Round 4 - Merkins, Crab Toe Taps, Hillbillies, Nolan Ryans, Werkins
10 burpees
Round 5 - WWIs, Dyin Cockroaches, Freddy Mercuries, Slow-Ass Merkins, SSH
10 burpees
Bear Crawl forward 5 steps...10 hand release merkins...then crawl bear back
Bear crawl forward 5 steps...7 hand release merkins...then crawl bear back...
Repeat the above with 5 HR merks, 3 HR merks, 1 HR merk
Because we had time...repeat Round 1 above to keep that heart rate up. Finish with 10 burpees and 1 minute plank.
Count-o-rama, Nama-o-rama, BOM...
Moleskin...
Strong work this AM gents. Proud to know and lock shields with all of you.
I am consistently humbled and reminded that F3 isn't primarily about me...it is about the pax and building the pax...and in turn that helps me to keep myself upright.
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