A crisp morning at Lame Duck found five eager pax awaiting the start of a modest beat down(including relative newbies Red Dog and Matador back for a second Friday in a row). Dice says modest because Cornholio started doing one armed push-ups right after the Q called out “Finished” post Plank-o-Rama…and quote “I was just getting warmed-up”. Dice guesses in the future he’s going to have to throw in a call out for 8 point man-makers for Cornholio solo while the rest of the pax…well…rest.

Orwell suggested some Respect to Matador pulling a ‘Floppy Junior’…..20 degrees and shorts. My boys just clenched up thinking about that.

It was light on mumblechatter today, mostly because Dice was trying to make sure to emphasize form and function over meaningless reps of crap (I’ve seen some of our guys out there and the shitty form just to claim they’ve kept up with the Q… a Merkin which entails a 5 degree bend of the elbow…ain’t a merkin it’s a plank with the quivers…. and a 15 degree squat…ain’t a squat..it’s a shart) ..with two newer guys and a couple of experienced ones on hand today…. I tried to make sure to ask the experienced ones to double up on exercises, while I’m doing a slower cadence count to help the new guys keep pushing themselves and not giving up because the Q has just dropped into his fifth gear and left them in the dust……

So other random thoughts fill the BackbBast today;

It’s early February and Dice is still posting 3-4x a week…. at Wednesdays Urban Jungle Elsinore pulled up along side during an intermittent recovery run, pulled up being relative…he started at the back of the pax working forward as Dice started at the front working backwards….and according to the laws of, what, Physics…eventually we were side by side…..
Elsinore “Dice, how are things?”…

Dice “Same shit different day”….but truthfully…. it’s a different day, but not the same shit… this time last year, I’m not sure what I was doing…but it wasn’t this…

Elsinore “It’s pretty tough this time of year, with the cold and dark”….

Dice “yeah I hear that……I’m not making big gains like this summer……but at least when the weather turns…I’ll be thirty pounds lighter than when I started exercising last year…and that will make it a whole lot easier to keep on pushing…”

Elsinore “I hear that”…..and he picked it up to the front of the Pax

It’s little conversations like that which keep me coming out… different guys, different settings, different little discussions…. Variety… it helps. Tell that to the guy on the treadmill, with the ear buds and SportsCenter on the view screen and the same view every single work-out…. Where are his buddies who push him…encourage him….. oh yeah, it’s Mike-and-Mike on ESPN talking about Deflate Gate for an hour. (BTW, Dice loves Mike-and-Mike….but on the drive to work after posting….).

The Thang

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
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat, Stretch


15x Irkins (Studs 2 per 4 count cycle, 30 reps)
15x Dips
15x Alternating Left / Right Step Ups
15x Derkins (Studs 2 per 4 count cycle, 30 reps)
15x Elevated Crunch
10 Count

Faster Pace
12x Irkins (Studs 2 per 4 count cycle, 24 reps)
12x Dips
12x Alternating Left / Right Step Ups
12x Derkins (Studs 2 per 4 count cycle, 24 reps)
12x Elevated Crunch
10 Count

Same Pace
10x Irkins (Studs 2 per 4 count cycle, 20 reps)
10x Dips
10x Alternating Left / Right Step Ups
10x Derkins (Studs 2 per 4 count cycle, 20 reps)
10x Elevated Crunch

Calf Stretch / Switch

“Threes” (AKA Dirty McDeuces)
20x Prayer Squat
20x Merkins (Studs 2 per 4 count cycle, 40 reps)
20x LBC (2 per 4 count cycle, 40 reps)
20 Pax Count Balls

20x Prisoner Squat
20x Wide Grip Merkins (Studs 2 per 4 count cycle, 40 reps)
20x American Hammer
20 Pax Count Balls

As the Q says we’re half way done with the Threes…Orwell indicates he’s may spill some Merlot if we keep this up…. but as usual, he jumped the gun in his own way…. no Merlot was achieved today.

20x Sumo Squat
10x Diamond Merkins
20x Freddie Mercury

20x Squat Jump
20x Carolina Dry Dock
20x Low Slow Flutter
20 Pax Count Balls

20 Pax Count per position: Regular-Sarkozy-Regular-Putin-Regular-Chilcut

Count Off
Happy Hour Today – probably at 5 PM or sooner, probably will be tweeted on @f3raleigh, Epoxy will probably be there at 3….and maybe buying your first round 😉 New F2 Social Chair!

The Forum bible discussion led by Friar Tuck and Grady – Mondays 12:00 at Panera Bread on Six Forks near 540

Monday Recovery Work Out
Disabled List 5:45 North Hills Mall Movie Theater AstroTurf – Dice will Q if we don’t have a willing volunteer first

Prayer Requests:
Brothers-in-arms of F3 Darby – Prayers for Rangers and their family

Hush Puppy, Father and Family

Cornholio took us out

As always, honor to Q, if it wasn’t for F3 guys and knowing you all would be out there, no way in hell I’d have been exercising out in 20 degree weather at 5:45 am….and the fern wouldn’t get visited often either. Plenty of excuses.