Preamble Blast
4 seasons and 7 Qs ago Your Humble Correspondent, in order to form a more perfect bod, joined the brotherhood that is F3. And I standeth here today as F3 Nation, Under God, in plank position, with rocks and burpees for all!
That’s right! Shuttyversary was upon us this morning. Much like a year ago it was frigid temps and everyone was bundled up. I would not recognize some of their faces until the spring of 2015 when the hats were off and sleeves were missing. Some of the guys out there a year ago were out there today as well; Largemouth, Franklin, Saban, and possibly others. Nabisco fumbled the BB and didn’t list the PAX out so we’ll never know who all was involved in giving me my F3 name, Shut-in. (Here’s the 2015 BB)
OK, stop reminiscing it’s time to do work!
Warm Up
- Seriously, let’s try and warm up (27 degrees at 0545). Follow me for a “lap”. I said follow, don’t listen, because my brain had yet to thaw and my right became my left, not a good start, act like you’ve been here before Shut-in…
- Grab a rock and circle up on the bball courts (save the rock for later)
- Seal Claps X 20 IC
- Slooow Good Mornings X 10 IC
- Slooow Sumo Squats X 10 IC
- Now give me a deep toes out squat hold (The mumblechatter knows what’s coming!)… #PULSEIT!!! X 10 IC
The Thang
Count off in to 1s and 2s for a series of 12 mini workouts (using 12 is as thematic as I get this week, folks). 1s and 2s will flapjack each group of workouts.
- Run “the lap” IN REVERSE (give me a minute to explain before you take off running, children)
- Jack Webs – 2,4,6,8 etc pushups with double count air pumps; 4,8,12,16
– - Run to playground (only, got it Franklin, Mr Official F3 Apparel) and do 12 pull ups
- Rock bicep curls AMRAP
– - Run “the lap”
- Touch the basketball rim, net, backboard, or just get your feet off the ground AMRAP
– - Run to shelter for 12 dips
- Rock tricep extensions AMRAP
– - Run “the lap”
- Little man jumping jacks AMRAP
– - Run to median and bear crawl to next (Q audible, 5 or 12 CDD at median (can’t remember how many))
- Rock hold above your head
Now we do a quick flashback to a year ago…
- Standing broad jump burpees down and back
- People’s Chair upon finishing down the line for 5 count
- Bearcrawl with 5 CDD at 5 different points down and back
- People’s Chair until everyone finishes
And now some Shuttyversary fun and games!
ROCK, PAPER, SCISSORS MARY
Here’s how to play (cue game show music): Circle up and go around to each PAX and play a quick round of RPS. The loser does the exercise of the winning hand, the winner moves on to the next PAX
Exercises were:
ROCK – American Hammer
PAPER – Plank
SCISSORS – Hello Dolly guuurrl!
It was fun but we didn’t have much time to play. Oh well, I Q next week, lets try again!
COT, ETC
- No prayer requests and announcements really. Recall had a record month in the car biz, great work!!
- YHC took us out
Moleskin
- Chef Tell nearly got my wallet when he showed up with his ‘cold gear’ on
- Earhart looked like Joey after putting all of Chandlers clothes on
- Term Paper was early #tclaps
- Franklin looked straight out of the f3 catalogue in his new hoodie
- When I say left I mean right sometimes. Isn’t that left, Largemouth?
- Watch out for the ice
- WESTFIELD FOOTBALL RULES!!!!!
- Kat and PBX…check the forecast next time #shorts
- I like to #pulseit #pulseit, I like to #pulseit #pulseit
Truly have loved this past year growing in all 3 aspects of F3. I feel that since this time last year I have strengthened my faith, grown in my fellowship, and beefed up my fitness and my bod. My before and after is clear proof of that…
