The men of F3 were treated to perfect conditions this morning in Pontiff Park. Despite many regulars resting up for tonight’s GoRuck, we still had six gloomers converge near the rock pile for the usual no-run Friday beatdown. After exchanging the usual pleasantries and questioning Hawg’s sanity for posting, we circled up for the warmup:
SSH x30 IC
Arm Circles X20 IC
Shoulder Taps x20 IC
Plank Jacks x20 IC
Squats x20 IC
Windmills x20 IC
Hill Billies x20 IC
Grab two rocks (one “good form” rock and one “manly” rock) and re-position the circle in an acorn/gravel free zone of the field for:
Imperial Rock Walkers R X20 IC
Large Rock Curls x20 IC
Imperial Rock Walkers L x20 IC
Large Rock Curls x20 IC
Imperial Rock Walkers R x15 IC
Small Rock One Hand Curls RH x15 IC
Imperial Rock Walkers L x15 IC
Small Rock One Hand Curls LH x15 IC
Quick breather and tighten the circle for a circuit of exercises with a cumulative group count:
Plank/Merkin Circle – 120 count (all PAX hold high plank position while first person completes a Merkin starting the count on 1 up to specified number)
Rock Crunch Press Circle – 120 count (all PAX hold cockroach/crunch position with feet up while first person completes a crunch with rock press to shoestrings starting the count on 1 up to specified number)
Plank/Merkin Circle – 90 count
Rock Crunch Press – 90 count
Plank Merkin Circle – 60 count
Rock Crunch – 60 count
The counts on some of these were slightly botched, which stemmed from the unorthodox math taught to those from the state directly north of Louisiana…no names mentioned. Lots of mumble chatter and engagement from the group made for an entertaining circuit.
Cool down with a bear crawl to the tree line (40-50yds?) and crab walk back.
Circle back up for:
Rock Burpee/Shoulder Press – 30 count (all PAX grab rock of choice and crank out shoulder presses while first PAX starts with one rock burpee going all the way around until 30)
Up Downs (football drill, no rock needed) – 30 count (all PAX run in place, aka “chop feet”, while first person drops down, chest to ground, pop up with count of 1 and so on around the circle)
Rock Burpee/ Shoulder Press – 30 Count
Rocks back to rock pile as time expired.
COT announcements included Saturday workout led by RY for 6:30 at Peristyle, official FIA launch on Saturday for 7:30 at the Great Lawn, and maybe a few other things that YHC can’t recall. Prayed for strength and endurance for those taking part in the GoRuck tonight along with those battling cancer, Mason, Brady, and for political tensions to subside in our country.
Definitely a good way to start the day. Thanks for letting me take the lead.
Tool.
Thanks for the beatdown. Proud to be able to fully display my Arkansas education this morning (49th in education, #1 in my heart).
Dang, sounds like a good beatdown. Though I must confess my curiosity: How was Hawg able to get confused while counting by 1s? “Wait, what comes after 6?”