Today marks year 3 of YHC’s F3 addiction. Thanks to the brotherhood which has welcomed me, challenged me, improved me. Its been a great ride, and one I look forward to for many more years. I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.
So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this. Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show. No, it was not “Shorty”. It was a true and faithful brother of a slightly different height.
In hindsight, I have no idea how I survived that workout. As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”. But it hooked me, and set me on a path.
So here we are – November 19th, 2018. Anniversary #3. What did I do for the anniversary? Uh, the same thing I did on November 23rd, 2015. Same as I did on November 21st, 2016. Same as I did on November 20th, 2017… I’ve never been called “creative”.
Mosey to the Rock Pile! Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started
Warm Up
SSH x5. Then grab a rock. Some muttering about how the warmup was as hard as Notre Dame’s schedule. I will remember that comment, Rev-Sox. But we’ve got to get busy.
The Thang
The thang that hooked me. The Lieutenant Dan. Yes, Bogey – WITH A ROCK. At the end of the tree line, start Lunging and Squatting until you get to the fence. x2. x4. x6. Must. Keep. Going. That’s a loooong way to that fence. When you get there, no rest for the weary! Grab a People’s Chair on the fence while we wait on the 6. Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.
Once everyone gathered at the fence, it was time to give the legs a breather. What better way to rest the legs than with The Jack Webb. Yes, Amnesty – WITH A ROCK. Merkins (one arm on the rock), Rock Presses. 1x/2x. 2x/4x. Up to 8x/16x. Hand Grenada 20 count, please!
Circle up for some Mary. One group of 4 PAX scoot over to the playground. Everone get in a solid 10 Pull Ups, with spotting if needed. Then hurry back. Rest of the PAX are doing Mary.
- Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry. 31. 32. 33. 34……
- Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
- Leg Raises for PAX group 3
- Flutter Kicks for PAX group 4
Time to start moseying back. And by Moseying back, I meant The Lieutenant Dan. Yup, go the other way down the field. Same as the first time. Only Al Gore at the end. Thanks, Kuch, for explaining the Al Gore to Momma and Dem. “You see, you’re hugging a tree. A tree hugger. Get it? Get it?” As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock). Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy. Good choice!
Next up – another Hawg special from my second week: the Bloom Where You Are Planted. Grab your rock. The goal is to NOT PUT IT DOWN.
- Shoulder Press, Curl, Row, Squat, Bench Press x12
- Repeat x10
- Repeat x8
Time to return. But Mambi wanted more – so one more Shoulder Press x6, just for you. Now return the rocks and head back to the flag.
Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.
Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust. Thank you all for what you’ve given me. And thanks for the opportunity to lead again.
