Is there a F3 name for writer’s block when mapping out a workout? If so, YHC had a case of that leading up to the Uptowner on Fri. Lots of good ideas brewing but hard to settle on which ones….maybe a tabata timer? do we fumble with a sweaty phone, music?, rocks or no rocks? One rock or two rocks? How muddy would it be from the rain and the the pumps? Perhaps a 1000 rep workout but would there be time? How do you pick? Well, YHC picked up Amnesty in the original LCC and tapped his old and wise brain while in route. We decided on a few tweaks, and would make sure to incorporate curls since he would be beach bound the following day. As to the clocked neared time for kickoff, it was good to see a mix of F3 veterans and rookies alike trickling in, including a FNG.
After the disclaimer, YHC informed the PAX the plan may change on the fly and we’d hone in on upper body and core since many of us were still recovering from running the GN. Here’s what we did:
Warmup – IW, WM, AC, SSH, LSS, all IC
COP #1 – We grabbed two rocks, one large for curls, etc. and one med/small “good form” rock. Circled up for Curls, Tricep Ext, Rows, Alt Lunges, V-roach w/rock), Chest Press, one min plank…maybe one or two more? Rinse and repeat.
Drop the rocks and bear crawl approx 50-60yds to light pole, then mosey to the water fountain for hydration. There we circled up by the benches for: Dips, LLSU, RLSU, Dips, all IC. Then a mosey back to the track, with a 50-60yd lunge walk before heading back to the rock circle.
COP#2 – Round robin style with alternating core and/or upper body exercises. The PAX took turns leading merkins on rock, curls, chest press, skull crushers, scoops, merkins, LBC w/ rock, all IC.
Deposited rocks and finished up with a minute of hip flexor stretching.
We capped things off with a COT. Welcome FNG Shocker who is an up-and-coming low voltage video and alarm guru. Prayed for Mambi’s father and Holy Grove’s father as they struggle with health issues and daily things we all may take for granted. Also prayed for gratitude and a few other intentions.
Hopefully this workout helped Amnesty look buff on the beach this week and his M was the envy of every lady around. And hopefully everyone else left stronger than when they came. As always, thanks to the PAX for the continued motivation. Always a pleasure to lead.
Tool
