Eleven men gathered in City Park on this pleasantly cool morning to get another F3 fix. After the disclaimer, off we went to the Great Lawn for a warmup COP:
SSH IC x25, Windmills IC x25, IPW IC x25, Plank Jacks IC x25, and 10 Burpees for lagniappe.
Short mosey over to to Sculpture Garden to grab some ledge. Box Jumps for 1 minute. Blood was flowing at this point.
Mosey to the Foundry for clockwise rotation of exercises alternating upper and lower body. Goal was 10-15 of each rep: Pull Ups, Low Slow Squats, High Dips, Lunges, Rows, and planking while in line. T-claps to those who hit the monkey bars for extra credit. After one round, hit the track for an 3/4 mile Indian Run veering off on the soccer field for a new twist on core work that YHC had been pondering for months:
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In lieu of 6 minutes of Mary, YHC came up with 3 MINUTES OF MARY MARY. This was inspired by a Leonard Fournette training video (https://www.youtube.com/watch?v=iet4hgHhzvA) where he did what appeared to be a 10 minute routine in the Russian Twist position. To add to this inspiration, YHC played the 80’s rap classic “Mary Mary” composed timeless trio Run DMC (https://www.youtube.com/watch?v=QgmyVLheqkQ). With the PAX holding in RT position, we jammed to the music on YHC’s not so loud smartphone, with a side to side rep each time the name “Mary” was in the lyrics. Needless to say it was a long three minutes, with most having to modify with a knee hold. YHC envisioned this as more of a core thing but it wound up being a leg thing too. Not the smoothest routine but it was something different. Would have been way more “bitchin” with an old school boom box. Lesson learned.
Mosey OYO back to foundry for another round of upper/lower body reps.
Mosey to Big Lake track to grab some ledge on the boardwalk overlooking the water. Great view and great way to see the sun coming up. YHC once again whipped out the smartphone for what would be a timed Tabata inspired group of high intensity 40 second exercises with 10 seconds of rest in between: Round 1-Dips, Round 2-Right Leg Step Up, Round 3-Declined Merkins, Round 4-Left Leg Step Ups, Round-5 Hip Slappers, Round-6 Inclined Plank with toe taps to ledge (Spiderman style), Round 7-Inclined Merkins. The sweat was dripping at this point. YHC hinted that we would head west back towards the flag but pulled a fast one and headed east with just enough time for a short mosey and another round of 3 Minutes of Mary Mary. This go round we held the LBC position and completed two crunches each time we heard “Mary Mary”. This was a bit botched by the lack of ghetto blaster sized speakers on the iPhone 6, not to mention the ladies laughing and cat-calling us as they walked by on the track. After another grueling three minutes, westbound we went with a pit stop for sudden change: 10 Burpees.
Mosey to the flag.
COT and prayer included a shout out to Marlin’s neighbor, Kimchi’s new baby, safe travels for Amnesty, Aunt Julie, and OSHA’s wife. Seven PAX meandered down to grab some coffee and were greeted with a reserved table and VIP treatment from our favorite waiter, Mike.
Definitely a good way to start the day. Thanks for letting me lead.
Tool
