A comforting lower 40’s, clear skies, dry pavement and AstroTurf greeting the four Pax on site at Lame Duck this morning. The Q was more than a bit off-kilter today as his cadence counts were, admittedly, haphazard, sporadic and in several cases mystifying even to Dice. YHC would like to blame the alcohol from the night before (didn’t have any), a late night (in bed before 10) or poor sleep (slept like a log)….but sometimes things just are what they are. Dice just had poor focus this morning. Still kicked some pax ass.
The cadence count debacle started during the warm-up and just went downhill from there….normally Dice can gloss over a missed number or an early halt to an exercise routine (who here hasn’t ever stopped at 19 rather than 20…or gone on to 21) and just keep going without pause….but White Shoe was in attendance. Anyone who has ever Q’ed with White Shoe on site knows what this means…. the Q might -might- get one flub without a mumble chatter comment…. but never two….and more than two missteps and it will be on like Donkey Kong. Dice had at least 10 Q errors today….and three of them were in the exact same place in the same cycle of exercises in a row…. Ah well, things happen right? it’s all fun and games, right?…nothing serious, right? With White Shoe, sometimes Dice just can’t tell.
Usually a good reader of folk, Dice can’t seem to ever get a bead on White Shoe. His delivery is almost always the same….very little change in octave, tone or rhythm. Usually with a mitigated smile. It’s friendly, deceptively, Dice thinks but often finds himself rethinking it ten seconds later… Wait, was he being sarcastic or serious… hey, I think he might have been somewhat serious on that one…huh, okay maybe not…no, no I think he did just tell me to more or less get my sh*t together….ah, no he was just having fun. Maybe. In college Dice would’ve hated to be his wingman in a bar, or an alley, when an alcohol and testosterone laced confrontation with another group ensued….Hmmn, is he mocking him or going to buy him a beer…a beer, definitely a beer…no, he’s mocking him, maybe….no, no he’s….oh, crap he’s gonna hit him….
“It was worth the time to show this morning”…… Really? Sarcastic or serious? Serious….definitely serious……1, 2, 3, 4, 5, 6, 7….wait….hmmn.
The Thang:
Warm-up:
25x SSH, Slow Pace (2 per 4 count cycle, 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10x Neck Rolls & Shoulder Shrugs
20x Prisoner Squat, Stretch
10/10 Q Count Leg Over Leg Stretch
Wall: Rapid Turnover Cycles No Rest Between Exercises
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
20x LBC (2 per 4 cycle count, 40 reps)
20x Single Count Merkins
20x Prisoner Squat
20 Q Count BTTW
Rest 1 Minute
20x LBC (2 per 4 cycle count, 40 reps)
20x Single Count Merkins
20x Prisoner Squat
20 Q Count BTTW
Rest 1 Minute
20x LBC (2 per 4 cycle count, 40 reps)
20x Single Count Merkins
20x Prisoner Squat
20 Q Count BTTW
Rest 1 Minute
Upstairs: Rapid Turnover Cycles No Rest Between Exercises
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
15x Irkins
15x Dips
15/15x Step-Ups
15x Elevated Crunch
15x Derkins
Rest 1 Minute
10x Irkins
10x Dips
10/10x Step-Ups
10x Elevated Crunch
10x Derkins
Rest 1 Minute
5x Irkins
5x Dips
5/5x Step-Ups
5x Elevated Crunch
5x Derkins
Rest 1 Minute
Turf:
25x SSH, Fast Pace (2 per 4 count cycle, 50 reps)
20x American Hammer (2 per 4 count cycle, 40 reps)
20x Single Count Wide Grip Merkins
20x Sumo Squat
20x Freddie Mercury
20x Nippler
12x Alternating Lunges
Single Count Diamond Merkins to Fail
Name-O-Rama
Announcements:
Probable Happy Hour at Ridgewood Beer starting by 5:00p
F3 Christmas Party – Monday Dec 22nd 7:00p Tyler’s Taproom.
Bring the M. but not the kiddies. Space, appetizers and wine (for the M.) are covered by F3 sponsors. Cash Bar for beer, liquor. Donations at the door to cover any shortage on sponsorship and/or help cover future F3 events appreciated.
Next F3 Connect Luncheon should be Tuesday the 9th
Dice believes F3 is participating in Capital Clauses toys for Christmas this year – somewhere he’s heard that Pax are asked to bring a toy (or two) to a post and hand them off to the Q….who hands them off to site Q…who hands them off to…Ron Burgundy? Before December 12th? Well, I hope I got that right, if not…just buy a frickin’ toy and bring it anyway… F3 will figured out something to do with it. Happy Holidays.
Prayer Requests:
TinCup and his knee – that man can’t catch a break.
BOM:
Baby Farley
-Dice
