Fitness. Fellowship. Faith.Weather: ~20F and clear (8-10 mph breeze at times). 3-4″ of undisturbed snow and refrozen ice on the ground from the past few days. Sun was just coming up as the workout started.
FNGs: None, but this was only Gandhi’s third F3 workout (he started last Saturday)
Disclaimer: I’m not a professional, you could hurt yourself, you know your body better than anyone else, so be careful and modify as needed.
Warm-up:
SSH x 20 IC
Burpee battle starting at 7: Do 7 burpees in one minute. The next minute, do 8 burpees. Keep going until you can’t keep up with the clock. PAX line up in order of failure to determine partners. (We made it to round 13.)
Once you drop out, do gentle SSHs any time someone else is doing burpees, to keep your heart rate up. So each round, you can rest once the last guy finishes his burpees for that round.
The Thang:
The PAX were informed that there would be another 30 burpees at the end of the workout, but they could earn points during the workout to reduce that number (LottaLove dubbed these “Luigi points”). 30 points = no additional burpees!
Everyone carefully walk to block pile and grab a block. Meet partner at dry patch on track. Each pair should have two blocks total. Choose a lane of the track to use.
Execute the following Speed Doras on the dry straightaway section of the track (~6 yards long). Each time Partner 1 and Partner 2 exchange, they earn a point. This is to encourage slower reps with good form.
(Since we had an odd number of PAX, YHC did everything solo but did half the number of reps. I switched from reps to crab walks/etc. whenever Gandhi did to simulate having a partner.)
If your group finishes early, help another group finish. Your reps count for them, but you can’t earn more points to reduce their final burpee count. (In practice we always finished around the same time, so no assistance was given to other groups)
Speed Dora 1 (crab walk to top of painted letters on track and back, ~6 yards each way): **some PAX modified from crab walk to walking lunges as needed
50 bent-over rows with a block in each hand – row using both sides at once. Keep back straight and parallel to ground.
100 good mornings (back extensions while standing) with a block hugged in front of chest. Keep back straight.
150 lawn mowers (single count – so each arm counts for one), holding a block in each hand and alternating sides. Make sure you’re pulling with your arms/shoulders individually, not twisting your back like a see-saw. Neither block should touch the ground at any point.
Two-Minute LBCs (in the dirt) – As many LBCs as you can do in two minutes. Focus on form – shoulder blades just off the ground, then back down. For every 40 that you and your partner complete (combined total), you earn a point.
Speed Dora 2 (bear crawl):
50 alternating block merkins (single count – each side counts as one).
100 overhead block press. Touch chest at bottom, full lockout at top.
150 mountain climbers on a block (i.e., incline merkin position) (2 count – for simplicity, count when left foot touches ground)
Two-Minute Merkins – As many hand-release merkins as you can do in two minutes. For every 20 that you and your partner complete (combined total), you earn a point.
Speed Dora 3 (broad jump):
50 high knees (4 count)
100 toe taps on block (2 count)
150 squats holding block
Stow blocks then execute final burpees. Each partner group subtracts their total number of points from the 30 required burpees, and executes the remainder. Each person does the remaining total (i.e., the total is not split between partners). (Note: everyone earned over 30 points (mid 30s typically), so no final burpees were required! We stowed blocks then went straight into Mary at 7:54am.)
Mary:
Right side of body (move straight from one exercise to the next with no rest):
Dirty dogs x 10 IC (4 count, right leg only) – on hands and knees, keep right knee bent, rotate right leg up and out as far as possible.
Donkey kicks x 10 IC (4 count, right leg only) – bring right knee to chest (back rounded), then kick backwards and up (back straightened), but don’t bring leg much above your hips. Point your heel when you kick back.
Side plank dips x 10 IC (4 count, right side only)
Burt Reynolds x 10 IC (4 count, right side only) – lay on right side, put left foot in front of right knee, raise right foot 8″ off ground pivoting at the hip. Works inner thigh.
Rinse and repeat for left side
Superman (kneeling, extend arm & opposite leg straight out, alternate sides) x 20 on Q (single count – each side counts as one, hold at top for 3-5 second each. Held the last two ~10 sec each)
Prone flutter kicks (on your stomach) x 20 IC (4 count)
Recover, recover
We finished at 8:03am, but started late at 7:05am, so felt like it was just enough time to complete the whole workout in an hour.
Numberama: 3 PAX
Namerama: LottaLove, Gandhi, Luigi
Pledge
Announcements / Prayer Requests / Circle of Trust (prayer)
F3 3rd anniversary convergence pushed back a week from today; will now be at Doty Park 7am next Sat, Jan 13. Later that same afternoon (4:30pm?) is the party at someone’s house I think – see Facebook event for details (https://www.facebook.com/events/1553664994747767/). Family members can attend with you.
Mud Run in Columbia May 19 – sign up through F3 page once it goes live. F3 will be sending lots of men (~500?), should be fun.
Hallucination run coming up, not sure on the details but it should be posted on Facebook.
No prayer requests mentioned.
Devo – None prepared. Be thankful for healthy bodies and warm homes during this icy weather. Be safe!
Coffeeteria at Luigi’s house – All attended, had some good 2nd F time over protein shakes, hot tea, and coffee
Moleskin:
Good effort from everyone this morning. Fun to see some regular locals keeping things going during inclement weather. It was so cold that all the water on the ground was frozen, so at least we didn’t get wet. With all the layers we had on, we were practically rucking! YHC was excited that we finished the entire weinke in just under an hour (with tweaks from last time – for original iteration attempted in 45 minutes, see https://www.f3summerville.com/2017/12/28/luigi-hits-blocks-brings-coin/ ). For the two-minute LBCs, the PAX completed ~130-160 individually. For the two minute merkins, we completed 36-38 each. Overhead block presses were a challenge for YHC – I was only able to complete 37 of the required 50 before the other group finished their 100; I opted to skip the remainder in the interest of time and to keep the other PAX moving. Finally, I think that having a shorter “straightaway” section of track (6 yards this time vs 10 yards last time) enabled more handoffs and thus more points, making it easier to avoid any final burpees. 10 yards is probably an ideal distance for make earning 30 burpee points just barely attainable in an hour.
To give credit where credit is due, YHC borrowed ideas from
Major Dad’s 20171202 workout (https://f3summerville.com/2017/12/03/pimw-at-the-jones/)
Pretzel’s 20171213 workout (https://f3summerville.com/2017/12/13/earning-points-avoid-burpees-take-3/)
F3 Carpex 20170830 post (https://f3carpex.com/2017/08/30/proper-form/)