Wednesday, September 18, 2019
AO: The Jimmy
QiC: Shoota
PAX: Pollo, Ponzi, Snooki, Tuna, Geek, Lump, Braddock, Hackface, Hoser, Gig’em, Wilson, Butterfly, Banana Boat, Ari Gold, Delorean, House Arrest, OT, Macaroni, Jingle, Shania, Poodle, Dukey, Balls, Maytag, Cajon, Lone Star & Import.
Disclaimer was rolled out...I'm not a professional, you're here because you want to be, push yourself but don't hurt yourself. Let's get better men.
Warm-o-rama
SSHs in cadence
Throwback #1 - no greatest hits album is complete without Bartman's Good mornings to get you going. It's like starting the day without coffee, you just know it's going to be a failure!
Get a few WMH's to stretch the legs...no more time for this warmup thing. We have ALOT of work to do!
Mosey over to the basketball courts for the Thang.
Throwback #2 - BloodClot's Burpee Apocalypse. It was the first exercise I ever did at a workout and like a fine wine, it just gets better with age!
Throwback #3 - Ultra slow merkins using Laney Lou. We've gotten away from Laney Lou exercises, but I am devoted to bringing them back. Each PAX does 1 super slow merkin while counting down from 10. Everyone else does the merkin with them, at whatever pace the PAX counts down. Then the next PAX goes...we go around the circle until everyone has counted. Back in the day we only had 10-15 people so getting through 28 of these was BRUTAL!
Throwback #4 - Torch's jump lunges from Armada. In cadence, do a lunge and then jump to the other leg. We did one set of 25....That day at Armada Torch did 5 sets!! I didn't walk for 3 days. We just didn't have time. Moving on.....
Mosey to the loop by the creek
Throwback #5 - TopSpin's burpee laps. Start running laps around the creek, every minute the Q yells down and we do 10 burpees. Better described as 10 burpees on the minute for 10 minutes with laps in-between. TopSpin used to lap the group a few times during this. The first time I ever saw it I was in awe. The man could fly! I tried to keep up once and made it about 3/4 of a lap and I lost a piece of my soul....he wasn't even breathing hard and was laughing at me...someone get TopSpin back out for a reunion Q. I miss that guy.
Throwback #6 - BloodClot's 300 yard Burpee broad jump. I figure a lap around the creek is about 300 yards. Get to it. Burpee broad jump the entire way. BC trash talked us through the entire thing. His ability to MC was an art. Picasso couldn't do it better.
Throwback #7 - There is only one way to adequately get out of the pit and that is TopSpin's finishing move. Crawl bear up the hill, every 3 "steps" do 3 merkins. Continue doing this until you have crawled your way out. No doubt in my mind this is the greatest finishing move in F3 Franklin's repertoire. It crushes every muscle fiber you have left and leaves you crawling to the car.
Throwback #8 - Bartman's Bear Crawl Ring of Fire - Circle up on the basketball court for a Bartman creation. Bear crawl the circle and complete exercises on Q's command. Mucho chesto along the way - 5 merkins, 5 werkins, 5 diamond merkins, 5 staggered right & 5 staggered left. The clock wound down as we finished this up. It should have been an entire "lap"....next time!
I had a couple more exercises, but we just ran out of time.
Moleskin:
Man, that was awesome! You guys put in the work and grew this morning. I am so proud to be a part of this group and lead such an outstanding group of dedicated men. You make me better in so many ways and I cannot thank you enough.
Recently, it took another PAX holding me accountable and telling me that I was slipping backwards for me to realize it. That is what I love about F3 Franklin, we hold each other accountable to a standard that is WELL above average. I had stopped pushing as hard as I could during the workouts and in the process I got comfortable and I didn't even notice. I wasn't giving my all every time I showed up and for that I apologize.
That's my challenge for all of us. Look deep inside yourself and find your limits, find your comfort zone...and then absolutely crush them when you show up. If you leave an F3 Franklin workout with anything left in the tank, then you have only cheated yourself. F3 Franklin has a reputation as being the biggest and baddest F3 group in the country. We didn't earn that reputation by going through the motions like I was. We earned it by defying our own limits every time we push that shovel flag in the ground. We should take pride in that, but at the same time realize our reputation is only as good as the work we're putting in.
Proud, honored and humbled by all of you.
Until next time,
-Shoota
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