With Ed Daniels being drawn into the gloom by Triple Shift on this 610 Stomp sort of day, YHC saw the opportunity to make Cowbell famous, sending him off into his glorious thirties with a beatdown dedicated to celebrHATE this once in a lifetime occasion. Surely this would lead to monuments being erected, with the possibility of memorials following his departure from this world.
Spoiler alert: Cowbell fartsacked. Oh well, YHC tried……
Back to the Ed Daniels bit. YHC arrived at 0515 to find Triple Shift promoting the F3 organization to the sports reporter and his cameraman. T-Claps to Triple Shift for spreading the word. This will certainly help to maintain his crown as king of the EH. Not that anyone was getting close to knocking him off that hill…….
YHC made a quick mosey to the track to drop off some cones, more to come on that later. Upon arriving back at the shovel flag that YHC planted, two more were planted next to it. YHC almost gave the F3 flag a hug, as it hasn’t been seen in weeks. As long as it has been cared for and used effectively, all is well.
F3 Nation had a plethora of good names ready to throw at Ed Daniels, but apparently he did not show up for the beat down. At least 19 men showed up in force to promote the power and awesomeness of F3. With the cameraman hanging out in the area, the clock hit 0530, and so it begins:
Disclaimer, and probably one too short judging by the scolding looks of Rudy. But hey, “Not a professional trainer, so modify as needed” was said…..
Tuesday is normally a run day, hence the 610 Stomp name. Due to circumstances, we did a sudden change and did a quick mosey to the track.
Circle up on the matting inside the track. YHC still intended to celebrHATE Cowbell’s coming of age, but had to get something out the way first.
Warmup
SSH IC x 31
With that out of the way, it was time to celebrHATE!
COP
Hillbilly’s IC x 20
Alternating Shoulder Taps IC x 20
Tempo Merkins IC x 10
Escalator
The Escalator is 5 exercises, composed of:
10 Burpees OYO
20 Merkins IC (Up Down cadence)
30 Smurf Jacks (a tribute to Cowbell)
40 Monkey Humpers IC – did YHC mention the cameraman was a female? Not absolutely certain, but this may have been when the film crew exited.
50 Squats IC
Indian Run twice around the track, or 1/2 mile.
One final tribute to Cowbell – Smurf Jacks IC x 30
Mosey to the inside grassy area of the track where the cones were set up for some suicides. Starting at first row of cones, sprint to second set, sprint back and do 5 merkins. Continue this to each set of cones, set up like a basketball court, a tribute to the end of March Madness. Not only did the track crew forget to turn the lights on, but YHC may have left out one row of cones. The start line should have been one set with 4 sets beyond, which caused some major confusion. So much confusion that YHC decided to do it again with burpees.
Mosey to the first corner of the track for 4 Corners:
Corner #1 – Catalina Wine Mixers IC x 10 (there was much rejoicing) – Sprint to corner #2
Corner #2 – Bobby Hurleys x 10 OYO (tribute to end of March Madness) – Sprint to corner #3
Corner #3 – Merkins IC x 10 (there’s the 4 count the Pax was longing for) – Sprint to Corner #4
Corner #4 – Iron Mikes IC x 10 (lunge jumps)
Mosey back to the matted area for Ring of Fire #1
All Pax hold the plank position. The first Pax does 5 merkins, then resumes plank. The ring of fire goes around to all the Pax.
Ring of Fire #2
Same as before, just replace with 5 Burpees. That’s a lot of planking!
Mary
Flutter Kicks IC x 30
Hello Dolly IC x 25
American Hammer IC x 20
Times up, mosey back to the flag(s)
COT
Count off and Name-O-Rama
We had one FNG, and no, it was not a reporter. Welcome Phoenix! Some claimed the name was too good, but they’re just jealous. They all wanted Fracsac too, but it was specially reserved for YHC!
Announcements, intentions, and closed with a prayer.
Thanks for posting with me today and for putting up with my inability to design a proper court.
Remember: F3 is an organization of leaders, not an organization with leaders. Each Pax is expected to be a leader in other groups outside F3, as well as within F3. To lead in F3 is easy, just sign up and take the Q here
NMM
If you didn’t notice, Bogey was especially happy this morning. He was the winner of the bracket pool, and will be exempt from any burpees this Saturday post Mothership. Here’s the Burpee count:
Reluctant Yankee: 8
YHC: 24
El Guapo: 30
Hokey Pokey: 32
Seaman: 33
Rudy: 35
DaParish: 43
Milkman: 56
Come out Saturday and see the Burpee debt paid in full!
