So Much More Than A Workout

So Much More Than A Workout

QIC: Starfish

Date: 3/20/2023

PAX: Closer, Dr. Toot, Lysol, Bluto, Rubber Ducky, 60 Minutes, Van Gogh, Huckleberry, Workbench, Drip, Cheesesteak, Bevo, Ziggy, Burlap, Burns, Hansel, Litter Box, Drama Queen, Palin, Schlitz, Schneider, Mongoose, Cobra, Cruiser, Turnover, Madoff, Boomerang, BAM, Gunny, Adobe, Bed Bug, Sex Wax, Woodpecker, Juice Box, Doublewide, Hop, Wojo, Crash (GSO), Chomper, Greenspan, Mutton, Spicoli, Sea-Man, Boo Boo, Goofy, Green Acres (WD), Hedwig, Toe Tag, Airbag, Wobegon, Sour Mash, Zima, Crash (WSNC), Frostbite (WB), Starfish (QIC)

With a tragically heavy heart, YHC planned this workout to honor the one son who staunchly resisted the EH to join us out at F3 for 9+ years.  Even though YHC’s 2.2, Will, never posted to an F3 workout, he was there with 55 of us this morning at The Iron Throne.

Warm-O-Rama

• SSH x27 IC (William Still Dixon was 27 years old when he died)
• Windmill x11 IC (Will was born in November)
• Squats (Copperhead) x28 IC (Will was born on the 28th)
• Dips x9 IC + Derkins x5 IC (Will was born in 1995)
• Mosey down to track

The Thang, Part 1:  Four Corners (Will was a proud graduate of UNC-Chapel Hill)

Run to 1st corner:

• Wide Merkins x10 OYO

Run to 2nd corner:

• Wide Merkins x10 OYO
• Imperial Walkers x20 OYO

Run to 3rd corner:

• Wide Merkins x10 OYO
• Imperial Walkers x20 OYO
• Lunges x30 OYO

Run to 4th corner:

• Wide Merkins x10 OYO
• Imperial Walkers x20 OYO
• Lunges x30 OYO
• LBCs x40 OYO

The Thang, Part 2: Supercollider “Mile”

Partner up.  Size, speed and fitness goals don’t really matter.  Partner A runs in clockwise direction.  Partner B runs in counterclockwise direction.  When the Partners meetup, perform called partner excerise and then continue running in the same direction until they meet up again and repeato the called partner exercise.

Round 1:  Partner Derkins x10 each at each stop (Partner A planks, Partner B puts feet on top of the plank and performs 10 derkins).

Round 2:  Power Merkins x5 each at each stop (Partner A planks, Partner B puts feet on top of the plank and Partner A performs 5 merkins).

Round 3:  Booyah Merkins x20 at each stop. (Partner face each other and give high fives after each merkin).

Round 4:  Granny Situps x10 each at each stop (Partner A planks with hands on Partner B’s feet, Partner B performs 10 big boy situps).

Run up to parking lot next to school.

The Thang:  Part 3:  3 Man Grinders (Will would always flash us the “3” aka “W” symbol with his hands when playing soccer and also before big orchestra concerts…)

Team up in groups of 3.  One cinder block per team.  Partner A stays and performs AMRAP of called exercise.  Partners B and C run to the end of the parking lot.   Partner B stays and performs AMRAP of second called exercise.  Partner C runs back and relieves Partner A.

Round 1:  WWII Situps and Squats

Round 2:  Chest Presses and Monkey Humpers

Round 3:  Swings and Side Lunges

6 Minutes of Mary

• Freddie Mercury x27 IC
• Low Dolly x27 IC
• LBC x27 IC
• Low Flutter x27 IC

COT/BOM:  YHC took us out

FIN.

NMM

Here’s the playlist which was culled from Will’s spotify playlists:

• Y Control (Yeah Yeah Yeahs)
• 90 In November (Why Bonnie)
• Heat Wave (Snail Mail)
• Hope (Alex G)
• Long Distance (The Districts)
• Masterpiece (Big Thief)
• Drunk Drivers/Killer Whales (Car Seat Headrest)
• Slop (Forth Wanderers)
• Summer Babe (Winter Version) (Pavement)
• Gold Soundz (Pavement)
• Shark Smile (Big Thief)

What a gift and a blessing F3 is to me and my family.  I can’t imagine going through this excruciatingly difficult time without you brothers to support me.  I love you all.  Thanks for being there.  Please keep praying for us.

Your friend,

Starfish