Monday Morning at Disabled List’s N.Hill’s Movie Theater AstroTurf. Clear, Dry and an invigorating 18 degrees found 8 pax ready to perform F3 style. Dice had doubled up on under layers- full leg tights with jockey short nut-huggers under his sweatpants. Boys were plenty warm today – and Wendel Gee did not have to call a Floppy Disk Tights Foul this morning. King David confirmed there is an official F3 rule regarding the wearing of running tights without shorts…. it’s simple – “We don’t do that here”… perhaps a tights foul requires a “girls” renaming for the week. IDK. All in Favor?
Good to see the men eager to get to work – there was minimal mumble chatter regarding the cold. Greetings and Salutations completed – we started off approximately 1 minute early rather than sit and wait for the exact appointed time.
F3 Disclaimer plus Recovery Road Disclaimer given.
During the work-out we did have a number of JAFOs as drive by’s in their cars….idling and watching… plus some Fern Growers stopped to observe the Crazies working out in the dark, in below freezing temperatures while we were smiling, talking and laughing. No one tried to pull an EH or Billy Zane on the passers by… probably a good choice today….We can’t save them all I suppose…..
Dice’s Standard Warm-up Routine:
25x SSH, Slow Pace
20x Good Morning, Stretch
20x Imperial Walker
10/10x Arm Circles / Reverse
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10/10x Q Count Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat
15 Q Count Standing Leg Over Leg Stretch, Reverse
After the warm up, Q announces “follow me to the fountain” as he heads off towards the McAllister’s Deli Fountain…. YHC had barely finished the five word sentence when Wendel Gee looked up and deadpans…”Wait, I thought there was NO running at these work-outs”….. Dice “Yes, you are correct. We are walking – with purpose”. So we walked (as usual) with purpose.
The deli fountain was partially frozen over, with ice stalactites everywhere. Fortunately, the level step ups were dry…but someone had poured blue-green rock salt on the upper tier.
McAllister’s Deli Fountain: “Fives”
15x Irkin (Studs doubled up – 2 reps per 4 count cycle, 30 reps)
15x Dips (Studs doubled up – 2 reps per 4 count cycle, 30 reps)
15x Alternating Left/Right Step-ups
15x Derkins (Studs doubled up – 2 reps per 4 count cycle, 30 reps)
15x Elevated Crunch (Studs doubled up – 2 reps per 4 count cycle, 30 reps)
20 Q Count Butterfly Stretch
Faster Pace:
12x Irkin (Studs doubled up – 2 reps per 4 count cycle, 24 reps)
12x Dips (Studs doubled up – 2 reps per 4 count cycle, 24 reps)
12x Alternating Left/Right Step-ups
12x Derkins (Studs doubled up – 2 reps per 4 count cycle, 24 reps)
12x Elevated Crunch (Studs doubled up – 2 reps per 4 count cycle, 24 reps)
20 Q Count Butterfly Stretch
Fastest Pace:
10x Irkin
10x Dips
10x Alternating Left/Right Step-ups
10x Derkins
10x Elevated Crunch
20 Q Count Butterfly Stretch
Gnobby’s Incredibly Slow Pace (Exercise lasts the entire slow 4 count)
8x Irkin
8x Dips
8x Alternating Left/Right Step-ups
8x Derkins
8x Elevated Crunch
AstroTurf: “Threes” aka Dirty McDeuce
10x Prayer Squat
10x Standard Merkin (Studs doubled up – 2 reps per 4 count cycle, 20 reps)
10x LBC (Studs doubled up – 2 reps per 4 count cycle, 20 reps)
10x Prisoner Squat
10x Wide Grip Merkin (Studs doubled up – 2 reps per 4 count cycle, 20 reps)
10x A. Hammer (2 reps per 4 count cycle, 20 reps)
10x Sumo Squat
10x Diamond Merkin
10x Freddie Mercury
10x Squat Jump
10x Carolina Dry Dock
10x R. LBC 10x Standard Merkin (Studs doubled up – 2 reps per 4 count cycle, 20 reps)
Mary: Exercise Til Fail. When your form dumps out or you are off cadence. Stand and perform a named exercise while every else fails out.
Single Count Merkins:
First Place: King David – 45 Reps
Second Place (I think was Wendel Gee at 38-40)
American Hammer:
First Place Tie – Tiger Beat / Wendel Gee – 40… 4 count – 80 reps
Cornholio’s 8 Count Man Maker:
First Place Tie: Wendel Gee / King David – 20 reps.
Count Off:
Name-O-Rama:
Announcements:
Convergence March 7 Pullen Park – Extra Credit starts at 6:00 AM. Main Work-out is at 6:45. KD indicated there might be coffee on site for after the work-out.
The Forum Third F – Monday’s 12:00 – 1:00 P Panera Bread on Six Fords near Strickland / Whole Foods. Lead by Friar Tuck / Grady
Prayer Requests:
Hush Puppy, Father and Family
Tiger Beat and Family, Orwell and Family.
Yukon Cornelius and Family
BOM:
Orwell took us out.
-Dice
