YHC arrived at the AO around 15 minutes early. Pretty quiet around North Hills Mall. But as Dice pulled around the circular drive, YHC noticed crime scene tape up all around our kick off site on the AstroTurf. WTF3? (What The F-3). On closer inspection, the Astroturf had been rolled up and stacked haphazardly off the side of the roadway like some (bad) reality TV rehab/home flipping show. Thus leaving nothing but some poorly conformed vulcanized rubber matting and lots of those artificial turf crumbles.
This did not bode well for the start of a post – so YHC improvised and moved our warm-up a full twenty feet south to the concrete pad in front of the Movie Theater.
This shall not stand – Dice has made a few calls and using his considerable influence has made arrangements for new AstroTurf to be put down specifically for our F3 work-outs before the Memorial Day Weekend. (BTW, Dice has moved next Mondays (Memorial Day) workout to 6:30 and Carroll Middle School Parking lot to co-locate with a running boot camp convergence – non-runners will stay on site and we will join in with Mary from the running Pax before hitting Coffeeteria together after the workout)
Five pax on hand for Monday’s Disabled List – including a first timer at recovery road: Frankenfood. During the first part of the post FF relayed this was his 8th or 9th post and he was looking forward to breaking up some of the boot camp running workouts with a non-running one (Aye!) Welcome – and I hope you’re feeling it on Tuesday!
While writing up the BB, YHC noticed it looked quite familiar….and it should be. Looks like I’ve Q’d almost this exact workout series at least 4 times this year. Which would be sad….except when put into perspective that Dice has Q’d 26 posts thus far this year so a little repeato is understandable. (Sidenote – Cornholio has Q’d 16 already and Tin-Cup has Q’d 7…. nice work.)
F3 Disclaimer / Recovery Road Disclaimer: YHC is not a professional. You are exercising at your own risk. Please consult with your doctor before beginning an exercise program….may cause anal leakage. (Whoops, wrong disclaimer…but that woke you up didn’t it). If it hurts, stop doing it and pick another exercise. If you think it’s going to hurt, pick another exercise. If your form stars to fall apart due to fatigue, start skipping reps to keep better form.
Movie Theater Concrete: Dice Standard 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
10/10/10x Shoulder Shrug, Neck Roll / Reverse
20x Prisoner Squat Stretch
15 Q Count Standing Leg/Leg stretch, switch
15 Q Count Plank Calf Stretch, switch
15 Q Count Butterfly Stretch
McAlister’s Deli Fountain:
15x Irkins
15x Dips
15x Alternating Right Left Step Ups
15x Derkins
15x Elevated Crunch
12x Irkins
12x Dips
12x Alternating Right Left Step Ups
12x Derkins
12x Elevated Crunch
10x Irkins
10x Dips
10x Alterating Right Left Step Ups
10x Derkins
10x Elevated Crunch
8x Irkins, Incredibly Slow Pace
8x Dips, Incredibly Slow Pace
8x Alternating Right Left Step Ups, Perfect Form
8x Derkins, Incredibly Slow Pace
8x Elevated Crunch
Movie Theater Concrete: Dirty McDeuce
12x Prayer Squat
12x Merkins
12x LBC
12x Prisoner Squat
12x Wide Grip Merkin
12x Freddie Mercury
12x Sumo Squat
12x Diamond Merkins
12x American Hammer
12x Squat Jump
12x Carolina Dry Dock
12x Reverse LBC
Plank-O-Rama: Pax Count 20 Per
Regular-Sarkozy-Regular-Putin-Regular-ChiliCut
Finito
Name-O-Rama:
Announcements:
Convergence on Memorial day (Next Monday): Three Choices
Regular Boot Camp (Either 45 Minutes or 1 hour)- 6:30 AM at Carroll Middle School (Catalyst site)
Recovery Road Workout / Disabled List – 6:30 Co-located at Carroll Middle School. We will stay on grounds for post and when regular boot camp pax return will join for Mary and post post coffeeteria.
Zero Hour – 6:30 A. Normal Site.
F3 Dads Camp is August 14-16: See website/twitter for details. This is the third annual F3 Dads camp – at Lake Wylie / Camp Thunderbird just outside of Charlotte. Quite similar to Y-Guides Coastal Camp – Cabin Camping with meals provided (Saturday – Breakfast/Lunch/Dinner and Sunday Breakfast)Archery, BB Guns, Canoeing, Zip-line (dry), Water Slides, sports. There is an 8:00 am Dads/Kids F3 workout on Saturday morning. You can register and bring more than one child. Last years ages ranged from 4/5 year olds to late teens. My ten year old daughter had a blast and we are planning to attend again.
Prayer Requests:
Hush Puppy’s Family
Cottons Cousin
Yukon Cornealius’s Family
BOM:
Slash took us out in style
