Conditions – 64 degrees and overcast
4:59am one-minute warning and disclaimer given
Sour came in hot right at 5:00 on the dot. Let’s head to the prison yard and get to work!
Warm up-
22 Burpees
22 Pull ups
The Thang-
Set 1 -3 Rounds OYO
37 Overhead Presses
37 BBS
37 Curls
37 Flutter Kicks (Count 1 Leg)
Run to Hibachi Hill and back 1 mile
Set 2 -3 Rounds OYO
37 Alpos
37 LBC’s
37 Tricep Extensions
37 American Hammers (Count 1 side)
60 count High Plank by Pacer
Set 1 -3 Rounds OYO
37 Overhead Presses
37 BBS
37 Curls
37 Flutter Kicks (Count 1 Leg)
COT
Counted and named
Saturday workout at Fury
Lunch at Fusion
Prayer requests and Praise Reports
Pacer’s Mom had clean result from cancer test, Blu and his family, Thumper and his family, Sunshine’s 2.0 Star Performance testing, Good luck Duder!, 8 Mile, 2C
NMM
First of all, I want to thank all the PAX that step up and lead day in and day out. You have been giving it away, and for the last 9 months, all I have been doing is taking it. It is definitely out of my comfort zone. Without being pushed, I would never do it on my own. That’s the beauty of F3. No one is going to let you stay the same. So it took a few times of getting called out, usually in the COT, before I decided to get my name on the Q sheet. I won’t say the name of the PAX that called me out the most, but his initials are Sugar.
Now, back to the workout. Being 2/22/18, I thought it fitting that we try to get in 222 reps of various upper body exercises. I had a Dora worked up, hoping to get an even # of PAX, but I had a back up plan ready just in case. We had a good HC response the night before, and every one of them posted plus the resident Twitterless Inspector. We had 7 PAX, so it was off to the prison yard with plan B. I got the music going, and it was straight to work. After the warmup, we were all breathing hard and a getting a sweat started. Set 1 was no joke, but we had much more ahead. Sugar said “Boys, don’t even look at your watches…”. It was 5:15, and we were feeling the suck already. Lot of good mumblechatter going around. I’m sure I was pretty quiet, because I was nervous as crap for one thing. I was also worried that I put together a workout that I physically couldn’t finish! This was also a group of regulars, so they knew to modify if they had an injury or soreness that kept them from doing the exercise. So there were several that opted for other exercises to avoid further injury. Good call guys. We were able to get in 2 rounds of Set 1 that gave us 222 Overhead presses, BBS’s, Curls, and Flutter Kicks each. We only got one round of Set 2 which still ended with 222 arm/shoulder reps and 222 ab reps. I threw in a run up Hibachi Hill to let the upper body rest before we did a Set 1 rinse and repeat. We all got to know our coupons well. Sour did say that this would be his last Fury. I don’t know why. He was ripping out 3 Tricep extensions for every 1 of mine. Pacer was doing the same with sit ups. Everybody was putting in solid work. Sweat was flowing.
Time was called. We circled it up, prayed it up, and got to hear an interesting story of how Sunshine met his wife. Thanks again to the guys that posted and gave it your all. It was a pleasure to lead this morning. I encourage all you men that have not Q’d yet to get signed up and give back to the ones that have led us so well in the past. If I can do it, any of you can. So, who’s next??
Southern Belle is hanging up…