Whiskey-free Wednesday

City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

Mosey down RM with a pit stop for a warmup COP:

• IPW x25
• WM x20
• Peter Parker x20
• Lunge X20
• Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

Time to give the arms and shoulders a break so a little Mary it was:

• LBT x25
• Box Cutter x25
• Non-whiskey-dick Penguins x15

Partner up for a circuit of Plank Slaps (or some other name???):

• Plank Slaps x50,  8-ct Body Builders x5
• Plank Slaps x40,  8-ct Body Builders x4
• Plank Slaps x30,  8-ct Body Builders x3
• Plank Slaps x20,  8-ct Body Builders x2
• Plank Slaps x10,  8-ct Body Builders x1

From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

COT to cap off the morning.

Good job men!

Tool

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