The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Warm and Muggy…typical August morning
COP: Chumbaburpee – To the song ‘Tubthumping’ by Chumbawumba, start with SSH at the beginning of the song, then every time they sing, “I get knocked down, but I get up again”, do a burpee. While not doing burpees, continuously do SSH throughout the song until it is over.
Mosey to wiffle ball field:
Field of Dreams – Divide into four groups. The group at home plate does 10 burpees, and then relieves the Pax at 1st base. The group at 1st base was doing AMRAP squats until they were relieved, where they then proceed to 2nd base. The group at 2nd base was doing AMRAP merkins until they were relieved, where they then proceed to 3rd base. The group at 3rd base was doing AMRAP LBCs until they were relieved, where they then proceed to home plate to do 10 burpees. Continue this rotation until everyone has been at each base.
Mosey to the big wall at the front of the park:
Wall of Fire – While Pax does People’s Chair, take turns doing 10x Merkins, and then take turns doing 10x LBCs. When not doing the Merkins or LBCs, you’re holding People’s Chair against the wall.
Mosey to the parking lot at the end of the park:
Webbicides – A standard suicide (or Staying Alive) but as you get to each line, you do an increasing amount of merkins. So you run to the first line, do 1 merkin, run back to the start, then run to the 2nd line, and do 2 merkins. Continue that progression until you get up to the 10th line where you are doing 10 merkins.
Mosey to the bridge:
-Do one tricep dip on the bridge rail, then lunge walk to the alternate side, and do two tricep dips. Continue to lunge walk between the rails, adding a tricep dip on each side until Q says to stop. The Pax got to around 8 tricep dips by the time we stopped.
Mosey to the flag.
Mary: Hands of Time – Pax is on their 6’s, circling up w/ their heads in the center with legs out like hands of a clock. Legs start up at 90 degrees (like where they would be for Heels to Heavan). Count around the circle up to 120. When you call out a number, move legs from 90 degrees to 6 inches above the ground and hold until the count returns to you, then return it to 90 degrees. Continue until the count gets to 120, alternating your legs from 90 degrees to 6 inches each time the count gets to you.
-LBCs x30 IC
Namerama: High Stick, Abacus, Chowda, Sugar Mountain, Swinger, Chum, Sakrete, Wreck-It Ralph, Easy In, Double Trouble, Waldo
Pledge and COT
Announcements: Labor Day convergence at Bedrock/Magnitude.
Devo: Don’t be afraid to try new things. Some things will work, some won’t. But you almost always gain something by attempting new things.
Moleskin: So I pre-blasted this workout, saying that my Q would be somewhat inspired by my college experience. My original plan was to randomly pick a back-blast from F3 Rock Hill (where I went to college) and translate it into a workable BC at Bedrock. Unfortunately, there weren’t many published backblasts on their website, and most were for their running AO, and the others I saw would have been difficult to translate into a BC at Bedrock (or used terminology/exercises that I couldn’t figure out). So I called an audible and shifted my workout to the idea of trying new things (which I could tie back to my college experience, as I did some new things; some good, some not so good). I went through the exercise list on the F3Nation website and pulled some exercises/routines that I hadn’t done before, not sure how they would work in practice or how they would fit in to the 45 minute workout time. All in all, it went pretty well. I did have to through in a couple extra items to fill out the time, but the various new routines were challenging and may pop up again in a later workout (FYI, the Chumbaburpee will cause your legs to be jello before you even get to The Thang).