Intro: I had picked up the Jones on 11/23 forgetting that it was Thanksgiving Day, when the decision was made to converge I nearly missed the opportunity to Q my favorite bootcamp facility. Yes, the Ditch is home, and those guys are my OG brothers but the Jones is just a freakin’ cool spot to have an AO. You’ve got pretty much everything. Including a deflated Yo Gabba Gabba jump castle. When the Jones needed a Q on the last day of the month I knew deep down that I must step up!
Weather: Quite nice. 50 something.
FNGs: One! Honey Boo Boo and I were out there talking as he was on his way to work. This fellow came up and joined the conversation totally natural like. We were talking about manatees and what temperature is required for them to float (58º F in case you were wondering), and FNG is chatting along with us. Eventually he says “is this the workout”, and I realized we had ourselves an FNG. Fantastic!
Disclaimer: F3 is peer led, I’m not a professional. New guy, you may find these exercises way too easy. But if not and you must scale, modify and or adjust, feel free to do so. Work hard, but don’t get hurt. F3 is not liable in the event of injury or worse. But I’ll feel really bad if you get hurt on your first post and I will most likely end up driving you to the Emergency Room after the ball of man provided you can hang out at least that long.
Circle of Preparation:
LBAC, no count. Forward and backward
TTT X 15 cadence
Highknees X 10 IC
Buttkicks X 10 IC
Imperial Walkers X 12 IC
Burpees X 5 OYO
Warmup lap around the Jones track. Did I tell you how much I love this place? 1/4 mile all together. Enjoy light conversation with North Charleston PAX 2X2.
Decline Merkins X 10 on the wall
200m run to opposite end of track GO FAST on the straightaway.
Bobby Hurley X 10
run back to start. Mosey and grab a block from under the bleachers. CUSACK back to field.
Cast your gaze around you. See the little orange cones I have sprinkled about the field. Notice they have index cards. Yessireebob it’s time for 4 corners! Leave your blocks at stations 2 and 4
Count off in 4’s.
1’s go to station 1 – Burpees
2’s go to station 2 – Arms
3’s go to station 3 – Core
4’s go to station 4 – Chest/Shoulders/Triceps
All stations complete AMRAP except for Burpee station which completes 5 on the first three rounds, and 10 on the last round. Station 1 completes burpess, runs to station 2, relieves PAX, who run to station 3, and relieve PAX, who run to station 4 and start the Burpee cycle anew.
Complete 4 cycles.
I have no idea what these modified merkins are called but Wingman made them up. You put your hands close in to your body and turn your hands so your writs face forward and your fingers point back at your feet. A more difficult modification on the typical Merkin that brings different parts of your shoulders and upper biceps into the mix. Good fun. Do 6 of these, bear crawl sprint to other side and complete 1 jump squat. Backwards run back to Merkin station and complete as many rounds as possible till the Q calls time.
Freddie Mercury IC
Hello Dolly IC
Flutter Kick IC
Announcements: F3 Christmas party, bring a toy. Kiawah Marathon, Cocoa Cup, Charlie Post 15K/5K
FNG naming time! Our new guy is named Ashley. He is an engineer, he flies planes, he’s wearing a Beavis and Butthead shirt… names should be coming easy. The PAX and I are drawing blanks. I yell out my standby “Former Secretary of State Condaleezza Rice”. I’m greeted by the 1000 yard stares of the PAX, I look around like I’m not sure who yelled that out. DJ Lance is peppering the guy with questions, what kind of guitar, somebody yells out Goose since he flies planes. I tell them we already have a Goose. Turns out one of his early songs on guitar was Whole Lotta Love by Led Zeppelin. Instead of naming him A Whole, we name him “Lottalove”! Welcome Lottalove!
Pledge, BOM, Devo 1 Thessalonians 5:18 on gratitude.
Gratitude is so important. I strive to be grateful for the moment I’m in. Too much of my life I let my personal relationships suffer because I was too engrossed in what was down the line. Be grateful for time with family. As my children enter their late teens it dawns on me how close this season is to coming to an end.