15 men and a 3-legged dog showed up dressed Ma Bell style – no sleeves and a doo-rag – for Downpainment #1 of SuperQ. Ma Bell likey! After the flag was planted, we were off. YHC had to adjust the planned workout because neither Cheddar-Bo nor the Doobie brother showed up to unlock the gates. YHC sensed the PAX was anxious to see what was in store for them. They soon found out.
The warm-up:
Run into the park through the unopened gate to the first parking lot where we circled up for 50 x SSH. We then ran across the street along another parking lot and over to the running trail by the power lines and stopped at some picnic tables for 50 x alternating L/R Step-ups. Sensing a theme? Down the hill to the fence by the ballfield for some people’s chair for a 4-count to 50. That’ll do for the appetizer.
The Thang:
Down the parking lot and over to the playground for the main event – the Filthy Fifty. 10 exercises were conveniently taped up around the playground so no one would “forget.” The pax paired up for what was to come – 50 reps of 10 different exercises:
1. Burpees
2. Merkins
3. Pull-ups
4. Lunge Jumps
5. Ski Abs
6. Side Plank Crunches (25 on each side)
7. LBCs
8. Alabama Butt-Kickers (25 on each side)
9. Sumo Jump Squats
10. Mountain Climbers (4-count)
No problem, right? Well, here’s the kicker: you can do them in any order but you have to do all 50 reps of one exercise before you can go on to the next one. About 10 minutes into the Filthy Fifty, mumble chatter was non-existent. Ma Bell felt the hatred anyway. Do you think Ma Bell cares?
Plank when you’re done. When everyone was finished, we ran back to the front of the park by the still-locked gate for some Mary:
25 x low slow flutters (4-count)
25 x heels to heaven
25 x ‘merican hammers
15 x something I can’t remember now
30-count of 6 inch leg holds to bring it home
COT:
Count-o-rama
Name-o-rama. What’s that? Ma Bell turned 50? Aye! Respect!
Ma Bell is Qing tomorrow at Field of Dreams – day 2 of Super Q. Need Qs for A-Team the next few weeks. Compound W is stepping up for VQ.
Prayers for Grease Monkey’s wife who is having some health issues. Prayers for Ana that the doctors can find her Adrenal gland tumor.
YHC took us out in prayer
I was blown away that my F3 brothers honored me with their presence and the doo-rag, sleveless shirt salute. That is what F3 is about. And never have they looked better. I look forward to the next 4 days.
