Ten Pax on hand for Disabled List this morning. A couple of new (to D.L.) faces along with the regulars greeted one another in a rather pleasant dry and 52 degrees. Due to the pleasant nature of the morn, Pax got out of their cars earlier than 1 minute prior to start….so arrival mumble chatter was available for about five minutes. Even Tin Cup was early which means something must have been afoot.
YHC could not smell the Q-Shack this AM, and all was dark – nor was the scent of the morning buffet bacon from the Renaissance in the air. Rather disappointing to Dice. For those F3 Pax who have not seen Dice (in action) YHC is very food motivated….. Food is to Dice as Beer is to Epoxy…. yet somehow Epoxy is in great shape…. Okay, so Dice went to the Big Boss Beer Run (Sundays at 1:00)….and did the 5k (3.2 Miles) route…. Costco and Epoxy went 5.5 (or something) at a ‘leisurely pace’, which left Dice way back after 1 mile. Myrtle was there also… but I lost sight of the white rabbit when we left the parking lot. So Dice knows why Epoxy is in great shape…and Dice is well… thick.
Ah…I digress.
F3 Disclaimer Plus Recovery Road workout added disclaimer:
Tiger Beat: “Q that was the most extensive disclaimer I have ever heard at an F3 workout”…. Dice: “You can thank the F3 Town Hall meeting for that….and all the attorney’s in the group giving advice”. It seems to Dice the F3 ratio of attorneys to others is 1:1…. and I thought there were too many (economically / statistically) Veterinarians in the US….you attorneys are breeding like bunnies (or feral cats).
Warm-up: Dice Standard
25x SSH slow pace, 2 per 4 count cycle – 50 reps
20x Good Morning, Stretch
20x Imperial Walkers
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, stretch
20x Mountain Climber
10/10/10 Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat
20 Q Count Standing Leg Over Leg Stretch,Switch Legs and Repeat
10 Q Count Standing Quad Stretch, Switch Legs and Repeat
20 Q Count Butterfly Stretch
11’s aka Jack Webb:
10/1 Merkins and Overhead Air Press
9/2
8/3
etc
20 Q Count Modified Cobra
Walk to McAllister’s Deli Fountain (FYI to Qs – The McAllister’s Deli Fountain levels are a good 6-8 inches lower than the fountain by JCP…. choose based on your level of sadism for the day)
Fountain:
“Fives”
Slow Q Count
20x Irkins (Studs doubled up for 2 per 4 count cycle – 40 reps)
20x Dips (Studs doubled up for 2 per 4 count cycle – 40 reps)
20x Alternating Left / Right Step Ups
20x Elevated Crunch (Studs doubled up for 2 per 4 count cycle – 40 reps)
20x Derkins (Studs doubled up for 2 per 4 count cycle – 40 reps)
30 Q Count
Fast Q Count
10x Irkins (Studs doubled up for 2 per 4 count cycle – 20 reps)
10x Dips (Studs doubled up for 2 per 4 count cycle – 20 reps)
10x Alternating Left / Right Step Ups
10x Elevated Crunch (Studs doubled up for 2 per 4 count cycle – 20 reps)
10x Derkins (Studs doubled up for 2 per 4 count cycle – 20 reps)
Much Mumble Chatter on if Q was going to do a third set
AstroTurf:
20x SSH Fast Pace (2 per 4 count cycle – 40 reps)
“Threes” aka Dirty McDeuce
10x Prayer Squat
10x Standard Merkin (Studs doubled up for 2 per 4 count cycle – 20 reps)
10x LBC (2 per 4 count cycle – 20 reps)
10 Count (Larry David, in what may have been the fastest ten count ever)
10x Prisoner Squat
10x Wide Grip Merkins
10x American Hammer (2 per 4 count cycle – 20 reps)
10 Count, Cornholio – fast, but not as fast as LD
10x Sumo Squat
10x Diamond Merkin
10x Freddie Mercury
10 Count, Tin Cup – reasonable
10x Squat Jump
10x Carolina Dry Dock (Studs doubled up for 2 per 4 count cycle – 20 reps)
10x Reverse LBC (2 per 4 count cycle – 20 reps)
Abs:
20x LBC (2 per 4 count cycle – 20 reps)
20x American Hammer (2 per 4 count cycle – 20 reps)
20x Low Slow Flutter
Plank-O-Rama:
20 Pax Count per rotation – Regular-Sarkozy-Regular-Putin-Regular-Chilcut
YHC was ready to call it a day but needed to tax Cornholio more….. so he advised pax that newbies or injured could be done at this point but Dice had promised Cornholio some extra credit – 8 Count Man Makers….
The entire Pax choose to do it.
10x Cornholio’s 8 Count Man Maker
Count Off
Name-O-Rama
Announcements:
The Forum – bible Study Mondays 12:00 Noon, Panera Bread on Six Forks near 540 / Whole Food. Friar Tuck and Grady lead.
Mud Run deadline signup looming – Check F3 website for details
Wednesday:
Injured Reserve 5:45
North Hills Midtown Amphitheater / Chuy’s Grass
Cornholio Qs
Friday:
Lame Duck 5:45
Root Elementary Lassiter Lot
Dice Qs if no one else signs up / wants it
Prayer Requests:
Tiger Beat and Orwell family and relationship building
Yukon Cornelius and family – keep coming out and we’ll keep picking you up
Hush Puppy, father and family
Epoxy’s Wife
BOM:
Orwell took us out.
