Conditions : 68F and clear skies, 79% humidity, no wind.
Q : Spike
12 PAX posted
DISCLAIMER : The full disclaimer was given, and even the whole “modify as necessary” as we moseyed along. Some of the PAX mentioned that “You can try to sue, but not like you’ll get anything from anyone here!”
Warmup :
- SSHs 10X IC
- Arm circles 10X IC
- Michael Phelps 10X IC
- Chinooks 10X IC
- Sprinklers 10X IC
- Weed Pickers 10X IC
- Cobra Pose stretch
- Best Stretch Ever – right leg 5 seconds, left leg 5 seconds
- Plank Jacks 10X IC
- Burpeex 5X OYO for a late PAX
YHC almost let Einstein go for his tardiness, since he not only brings the coffee, he also brings the music, and he’s an all around awesome dude – but after asking our downrange visitor Splinter from F3 The Fort in SC what they do, we ended up honoring Einstein with 5 burpees.
Mosey 1/4 mile to the Business park
The Thang : Deconstructed Burpee Ladder :
20 Copperhead Squats IC
20 Leg thrusts
20 Copperhead Merkins IC
20 Jumping overhead claps IC (modified Bobby Hurley with a clap)
Mosey lap around the parking area
18 of each, 16, 14, 12 and finally 10 – with a mosey lap between each lap.
After each mosey, an ab exercise was done :
18 heels to heaven IC
16 big bois IC
14 flutter kicks IC
12 E2K IC (each leg)
10 V-Ups IC
After the first mosey lap, someone mentioned we were running by a dead thing – probably a dead possum, maybe? YHC figured it would only make us stronger, if we breathed in that nasty, decaying, rotten funk as we moseyed along, but after the second loop, YHC called an audible and we ran in another direction instead. YHC feared the PAX would not only revolt, but ignore him completely if we continued down that dark, dank direction.
Also of interest, we found out today that the PAX at F3 the Fort require 3 burpees anytime someone says “thats what she said!” What a clean group they must have! Many remarks as to how “ripped we’d all be” here if we did that.
Mosey back to the Clem Macrone parking area for Count-a-Rama and Name-a-Rama.
Announcements / Prayer Requests including continued prayers for Firefighter Tom Royds who lost his life in the line of duty recently, and a PAX’s M who lost two family members in the last year.
Spike’s final words of Wisdom :
I don’t really like burpees. They don’t hurt or anything, I just don’t enjoy doing them. Sometimes you gotta do stuff you don’t like to do. Like getting out of bed at 4:15 for a workout in the cold or the rain. Like talking to that person you’ve been avoiding. Like having that tough conversation with your M or your 2.0 about something important. Like getting that check-up with your doctor you keep putting off because you’re worried about the results.
We don’t do hard things at an F3 beatdown for the fun of it (well, sometimes) – we do them so that we can get USED TO doing hard things. Life is hard. Learn early to deal with the difficulty, and get stronger because of it!
It is always a pleasure to lead the PAX, and I appreciated everyone’s willingness to go along with the tedious beatdown!