- The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership
Conditions: Dark, dry and sorta chilly but who cares?
FNGs: No FNGs
Disclaimer: One armed pushups optional except for Placebo
SSH 15x IC
LBACs 15x each direction IC
Mountain Climbers 10x IC
Mosey to get blocks and return to flag. For the younger PAX, Rocky was just “a movie” but for us seasoned HIMs, it was the thing. Fortunately for the Q, the F3 Exicon contained a few documented “Rocky” exercises such as the Rocky Balboa, Butkus, and Apollo Creed Burpees that were considered. But we did learn how to spell ROCKY BALBOA with the following routine:
R: Rocky Balboas (curb kickers) 106 OYO- Stallone only had $106 to his name when he wrote the script
O: Outlaws (circle flutters) 15 IC- All Rocky fights except one went all 15 rounds.
C: Contra Burpees 7 OYO (increasing # Merkins) 7 – There were 6 Rocky Movies plus Creed which technically is not a Rocky movie but more is better
K: Knerkins (knuckle Merkins) – until you can’t – substitute for Apollo Creed Merkins
Y: Iron Crosses 28 OC – Fight rehersals for Rocky took 4 weeks or 28 days. Hey – couldn’t find a good “Y” Exercise in the Exicon so “I” was next best choice – ROCKI
B: Blockees 16 OC – Stallone tore his right pec during filming – took 160 stitches under right arm. 1 Blockee per 10 stitches.
A: American Hammers 30 IC (Rocky’s famous run through Philly was 30+ miles.
L: Lt. Dans w/ block 15 IC (Each movement Left, right, squat counts as 1 for 45 total) Inspiration for Rocky 6 was George Foreman winning HW title at age 45!
B: Bobby Hurleys 15 OC
O: Overhead Press – 43 OC. Rocky released on Nov 21, 1976, 43 years ago.
A: Alphabet (on your 6) use legs to spell out alphabet – OC
Couldn’t forget Rocky’s dog Butkus:
Butkus – Rapid step ups on horseshoe walls. This was a timed event OYO until Q stops. Butkus was Sly Stallone’s real dog. This was done in conjunction with the Rocky Theme Song.
Return Blocks and mosey long way around park back to flag.
For duration of playing the song “Eye of the Tiger”, PAX planks until failure, then does squats till end of song. A
Dying Cockroach, Protractor to finish out the time.
Namerama And Pledge: Done
Thanksgiving convergence, Drumstick Dash, Kiawah, Cocoa Cup
Prayers and BOM :
Mom Swap has knee surgery next Tues, prayers for Dri Prime’s family who lost a young cousin. Masterload has important test coming up and Harddrive is looking for full-time IT position. Just graduated with Masters Deg.
Recommended to our youngers that they watch Rocky for a good old fashioned “Cinderella Story”. Only Placebo proved he can do the Apollo Creed Merkin. Give that guy some RESPECT. Q had to show up PAX by being able to hold Plank for entire length of “Eye of the Tiger”, 4:11.