Well, YHC was looking forward to a rainy mess for the week’s first #RecoveryRoad workout at #DisabledList. Turns out, nary a mist was falling so the PAX were able to get after it without worrying about slipping and sliding.
As promised, YHC showed up early with a trunkload full of bricks to be used at this morning’s post. The parking area around North Hills was kinda full and of course @F3Dice‘s street lamp named Desire was not even thinking about being fixed. Did see a service truck parked next to it, but that dude was just creepin’ on Chick-fil-A to get a biscuit or something.
Anyway, 6 men appeared from the gloom at the appointed hour and we got down to bizness.
The Thang
Warmup
- Good Morning x 25
- SSH x 25
- Prayer Squat x 25
- Sir Fazio Arm Circles x 10 (each direction)
- Shoulder Shrug (30 second Q count)
- Windmill x 25
- Mountain Climber x 25
- Leg Crossover Stretch (30 second PAX count, each leg)
Time to grab 2 bricks each from YHC’s car trunk – predictable mumblechatter ensued. The Q reminded everyone to hold the brick properly to prevent injury and let the PAX know that the rest of the workout would be conducted holding the bricks.
Set 1 – on the NH turf with bricks
- Copperhead Squat x 25
- Lateral Arm Raises x 25
- Merkins x 25
- Curls x 25
- Overhead Press x 25
- Donkey Kicks x 25
- Triceps Extension x 25
- Nipplers (with bricks!) x 25
Repeato 2 more times. Set 2 was done with 20 reps for all exercises, set 3 done with 15 reps. For the Merkins, set 2 done with brick in left hand, right hand on turf. Set 3 done with brick in right hand, left hand on turf.
Set 2 – over to McAlister’s Fountain with bricks
Halfway over, raise your bricks above your heads. Gentle reminder not to drop ’em through the glass windows at the jewelry store.
- Alternating Leg Step-ups x 25
- Dips x 25
- Curls x 25
- Plank x 25 seconds PAX count
- Plank Jacks x 25
- Upright Row x 25 (yeah, with bricks!)
- Alternating Leg Step-ups x 25
- Curls x 25
- Upright Row x 25
Set 3 – walk over to REI with bricks above heads
- People’s Chair, 25 second Q count
- People’s Chair with bricks held straight out, 25 second Q count
- Balls To The Wall, each PAX counts off to 10
Set 4 (Mary) – back to the turf with bricks above heads
- Nippler x 15 (with bricks)
- Plank (30 second Q count)
- Raised-brick crunches x 30 (modified LBCs while holding up your bricks)
Moleskin
Lots of funny mumblechatter today about dropping bricks on your faces and looking like Cornholio as a result, etc. etc… A lesson in proper Merkin form was administered by White Shoe after the workout today. Lots of grief dropped on Gnobby for slackin’ on Merkin form…
Q Thought
We discussed how things happen that we don’t understand, like the rain. Apropos to the weather, YHC prepared a thought around Isaiah 45:8, “Rain down, you heavens, from above,
And let the skies pour down righteousness […] I the Lord have created it“. When things aren’t going your way, just remember that God created everything around us and for us, whether or not we really understand it.
Announcements
- F3Connect on 12/3/14 at Mia Francesca’s of North Hills featuring a presentation by Tony Robbins. Sign up online using EventBrite.
- 2nd F Event at The Alley on 12/4/14 from 7-9 PM ET, sign up here. CostCo is the site Q for the event, but props to Gutterball for hosting.
- 2nd F Event at Ridgewood Wine and Beer, [usually] championed by Epoxy. Assume this is on during Thanksgiving week…
YHC led us out in prayer, giving thanks for what we have and asking for strength from Him regarding things we don’t understand, such as the flu that Baby Farley’s daughter is battling.
I felt really good about today’s workout. Everybody got served (with bricks!) and that is good. I’m very proud to have led the PAX today and look forward to doing more to serve the F3 brotherhood.
Happy Thanksgiving!
