They say, “The Early Bird Gets the Worm.” F3 Men must get lots of worms, because we get at it early for the morning beatdown. This morning YHC was looking to get it started extra earlier as he started the disclaimer at 5:28am. Several of the Pax quickly pointed out that he was jumping the gun, and he discovered that his watch was two minutes fast, so he backed off.
Two minutes later…disclaimer, 13 Pax in attendance as we took off on a mosey to the rock pile for the Warm-Up
Special Guest Q
YHC noticed several weeks ago that his brother War Eagle was starting to look fairly comfortable at F3 workouts(as comfortable as one can be at a pre-sunrise beatdown). He was running with the Pax and never finishing as the 6, so YHC took it upon himself to sign up War Eagle to Q the Uptowner in November. Today was the morning for War Eagle to practice his cadence in anticipation of the big day. War Eagle was more than up to the task as for the first time in my year of F3, a rookie led the warm-up with no snide remarks or “helpful” comments from the Pax.
SSH – 25
Mountain Climbers – 20
Imperial Walkers – 20
Peter Parkers – 20
Hillbillies – 20
Parker Peters – 20
Route 66
Time for everyone’s favorite moment of the work week – let’s grab a rock. We picked up our rocks and moseyed to the far tree line near the picnic benches for some Route 66. YHC enjoyed this workout so much on his last Q that he had to go for another round. Ascending tricep extensions starting with 1 at the first tree and ending with 11 extensions on the 11th tree. Let’s get those triceps burning.
Suicide By Merkins
YHC set out 4 cones on the field this morning, so the Pax could begin and end the workout with some suicides. The Pax was grateful for YHC’s planning. The opening suicide was Suicide By Merkins. Run a standard suicide but at every cone, hit the ground, and knock out 10 merkins for a total of 80. Tricpes were burning more after the merkins.
The Conveyor Belt
Mahatma-Ice made a call for the Pax to select rocks for Rock City as opposed to pebbles or skipping stones. YHC decided that Mahatma was right, so he led in a workout that would require the Pax to use everyone else’s rocks to challenge the whole Pax to up our rock size (unless you are Mahatma or Triple, for them this workout just led to a break from their normal boulder workouts). Two men were stationed at each of the trees that were used for Route 66. YHC would lead an exercise in cadence, following the exercise, the Pax will drop their rocks, and bear crawl to the next tree or rock pair. The Pax did exercises until everyone did one exercise at each tree.
The exercises for the conveyor belt:
Shoulder Press
Curls
Rockettes
Rows
Curls
Low Slow Squats
Bench Press
The Picnic Benches
From the tree line, we took our rocks to the picnic benches for a few exercises.
Channing Tatums – 20
Sit down, Stand Up with Rock (Don’t ask it was dumb)
Tatum Channgings – 20
Sitting on the Wall
YHC always loves a good wall sitting on rock days. The Pax sat until YHC’s legs began to burn then started a 20 count of rows in cadence. Shook out our legs and then sat again. This round of sitting ended with 20 count curls in cadence.
Standard Suicide
Back to the field for a good old fashioned suicide. YHC was slightly disappointed by the Pax’s speed on the suicide. Next time he Q’s there will be more suicides at Rock City.
Mary
The Pax was instructed to deposit their rocks on the pile and return to the flag. YHC got a little confused during the workout due to the time being off on his watch. Instead of arriving at the flag 2 minutes late (6:15am to the world), he arrived 2 minutes early (6:11am). This meant 4 minutes of the Mary that he was hoping to avoid.
LBC – 25
Penguins – 20
Hello Dolly – 15
Wife Pleasers – 20
The Conclusion
Count-Off, Name-0-rama, Announcements (2.0 workout on Saturday at 7:30am at Audubon Park and the Fight Club at 5:30am on Wednesday), Intentions, Prayer
Thanks for the opportunity to lead and a special thanks to War Eagle for his F3 growth. If anyone wants to guest Q at the Fight Club in Kenner let me know.
Rev Sox (I’ve never hated my name more than right now – Go Dodgers!)
