That’s one of the things I love most about F3… No Q? No problem… There are 4 other dudes here ready and capable of administering a beatdown if called upon. I wonder how many times that’s happened at a spin class at the Y?
The scheduled Q was otherwise occupied this morning. YHC showed up seeing a few new faces and I knew the workout would need to be led a little more hands-on than freewheeling, so I jumped in and quickly came up with a plan to get everyone sweatin’.
Disclaimer: I think in HKY we’ve let this slip of late. I gave a little more info for the new guys especially – what the 3 Fs stand for, that we have funny names for exercises and to ask for a demo or follow the guy next to you, to work at your own pace and modify if necessary, that we wouldn’t leave a man behind.
Warmup: SSH x 15 IC, ATT x 12 IC, Humpy x 12 IC, Windmill x 10 IC
The Thang:
We moseyed from parking lot to the courtyard at St Lukes. Spread out and find a bench to work on. Incline Merkins x 20 OYO, Step Ups x 15 IC, Decline Merkins x 15 OYO, Hallelujah Squats x 10 IC, Pullups x 6 OYO, Lunge Walk around courtyard until I call Halt, Pullups x 6 OYO, Inch Worm around courtyard until Halt.
Mosey out back parking lot to hill behind Corinth.
Ladder running on hill from stop sign to Corinth entrance. 8 x Merkin at bottom -> 1 x Star Jump at top, 7 x Merkin at bottom -> 2 x Star Jump at top, and so on, always adding up to 9.
Slow mosey up road behind St Lukes, stopping for a quick round of Monkey Humpers at White Claw’s house, then again at Tooth Fairy’s house (since neither had posted). Mosey to basketball court/playground behind St Lukes.
Line up along edge of grass. Bear Crawl down little hill & touch brick wall, turn and Bear Crawl back up to bball court. Crab Walk down hill to brick wall, turn and Reverse Crab Walk back up hill. Walk down to wall for People’s Chair w/ rounds of Pushup Bras, Muhammed Ali, & Joe Frazier IC while in wall sit.
Mosey back to parking lot for Mary until time called. LBCs, Box Cutters, Plank-Side Plank, Freddie Mercury.
Count, Name-o-Rama & Naming of FNGs. Mud Duck had brought 2 dudes he works with to their first workout (even though his first post was just last week!). Good work Mud Duck. The first didn’t offer much to work with, but said something about playing golf. So he was named Daly after John Daly, the overweight, smoking, drinking golf hero. The 2nd guy said a few wholesome things that didn’t lend much for a nickname, then he mentioned he had a cat and he lived alone in a 1 bedroom apartment. Bingo. Owie was on it with Cat Lady.
WOD: Since I hadn’t prepared a word to share, I had been thinking on what F3 has meant to me over the last 4 years. The thing that kept coming to mind was consistency. No matter what I’ve gone through, whether I’m accelerating or not, whether I’m in the routine of working out (often not), F3 is there every morning somewhere. If I’m out of shape, if I’m backsliding, all I have to do is look in the mirror for the reason. Whether you’ve only posted twice, or posted and ghosted for a while (ahem Bing), F3 is still here when you’re ready to come back and face the gloom. I love that. It’s still free. It’s still outdoors. There are still dudes who will push me to be better.
-Goodwill
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