Conditions : 48° F with rain expected
Beatdown : 5 PAX posted
It was pleasantly warm, almost 50 degrees – a nice change to the intense cold weather we had over the weekend just 5 days earlier, as a few of the guys (YHC included) decided whether to keep that additional layer on, or leave it behind. The 5 men arrived early for F3 standards, no late comers this day! A solid DISCLAIMER was given, and the men circled up near the flag to warmup.
YHC readily admits he stole some of this workout about a year ago from some other backblast.
Warmup :
- SSHs 10X IC
- Arm circles 10X IC
- Circle arms 10X IC
- Sprinklers 10X IC
- Weed Pickers 10X IC
- Sprinkler’s 10X IC
- Plank Position – push down on toes (heels to ground) stretch
- Cobra Pose stretch
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
- Plank Jacks 10X IC
Mosey – most of the way around the park, to the top of the hill near 3rd avenue.
Al Gore for the 6, and then 10 air presses IC.
Mosey to the pull-up bars.
YHC had recently been reading about the FBI Physical Fitness test (don’t ask why, YHC is too old for the FBI anyway), and realized that many merkins and pull-ups are just not up to snuff, so we need to do more of those – and focus on form!
Thang 1 : Pull-ups
Leprechauns can be really buff, right? So each PAX started with 10 “focus on form” Merkins, and then 5 pull-ups, twice.
Mosey over to the stage.
Thang 2 : 03-17-22 workout
Everything in cadence :
Round 1 :
3 Knerkin – “Chuck Norris” Knuckle Merkins
17 Bobby Hurley
22 SSHs
Mosey around the statue
Round 2 :
3 Diamond Merkins
17 Low slow squats
22 Seal Jacks
Mosey around the statue
Round 3 :
3 Fingertip Merkins
17 Imperial Walkers
22 Plank Jacks
Mosey around the statue
“You can do 3 of anything, right?” Of course, those 3 reps were in cadence, but still – no problem for this jacked group of men! Notice the “jacks” in each round (we’re getting “jacked up” like a buff Leprechaun!)
After those 3 rounds, YHC mentioned how we need to look for the Leprechaun’s pot of gold, usually found at the end of the rainbow. NO rainbows in the gloom this morning, unfortunately, but we lunged walk out past the statue anyway.
And there we found – aha! A wonderful pot of gold, filled with gold coins! And by gold coins, I mean paper cutouts of gold coins with various ab exercises on them.
PAX drew a gold coin and we moseyed back to the stage. No peeking or you may not be able to contain your excitement to do the exercises at the other end. Where we did 20X of whatever exercise was on the coin.
After the first PAX chose a coin, YHC decided we needed to get closer to the ground, to really spot the little enchanted fellas, so we bear crawled most of the way to the statue. Next round we crab-walked – because we wanted to look behind us to make sure no magical creatures were following us.
Humboldt reckoned we should probably skip to the pot of gold on the 3rd round, which we did, and then we did karaoke on the last round.
We got in:
Flutter Kicks x 20 IC
American Hammer x 20 IC
Dolly x 20 IC
Gas Pumps x 20 IC
E2K x 20 IC (10 each side)
And then for good measure :
Superman Swims x 10 IC
WW1 Sit-ups x 20 IC
COT followed, with prayers for a PAX’s father going through chemo, and another PAX who’s mom is on the kidney donation list (and he is confirming to see if he can be a donor!).
YHC also gave out some much needed St Patty’s Day Trivia :
- St Patrick was born in Britain (not Ireland) at the end of the 4th century.
- St Patrick was kidnapped by Irish pirates when young but escaped home to England, returned to Ireland as a Christian Missionary.
- The First Saint Patrick’s Day was held in America in 1895 New York City
- Corned Beef and Cabbage was an American idea, started by Irish Americans.
- The 5th-century saint’s official color was “Saint Patrick’s blue,” a light shade of sky blue. The color green only became associated with the big day after it was linked to the Irish independence movement in 1798.
- Used to be a DRY holiday – no alcohol. Up until the 1970s, most pubs were closed on that day. Before that time, the saint’s feast day was considered a more solemn, strictly religious occasion.
As always, it is an honor to lead the men at the Blast Furnace! The rain held off until just as we were starting coffeeteria, when a few guys brought out some umbrellas. Irish Cream creamer was on-hand as well as good cheer, despite the rain!