A splendid morning to exercise!\u00a0 The night before, however, I pulled a back muscle hanging Halloween lights.\u00a0 During the workout Frostbite would ask me what happened, and all I could say that is after you turn 40 everything falls apart.\u00a0 But that’s the future, back to the present.\u00a0 I pulled in and saw 3 cars already there that surely were doing EC.\u00a0 One of the plates said “ST8 11” so we had us a Wolfpack fan around.\u00a0 I go to the circle, Ducky shows up and we talk.\u00a0 Rest of the pax file in and we have 8 of us.\u00a0 I told them I’m pissed about my back but we would work through it.\u00a0 Failure to lead is not an option :).\u00a0 I met Tarheel for the first time, then I knew who had that license plate.<\/p>\n
Warm-up:\u00a0 SSH, Arm Circles, Chain Breakers, Swimmers, Whirly with a clap, Quickmills, Lunge with a twist<\/p>\n
Mosey to the Block lot.\u00a0 I told them there are 3 B’s I love about F3:\u00a0 Block-work, Bearcrawls, Burpees.\u00a0 We focus on 2 of those today.\u00a0 We circled up and I gave each guy a cone.\u00a0 Walk 10 paces away from the\u00a0 circle where you have your block, drop the cone.\u00a0 Like a hub and spokes.\u00a0 So Saturday I went to the F3 site Exicon and you can now hunt by coupon for exercises.\u00a0 I found a bunch I’d never seen, go hunt these down if you’d like.\u00a0 I organized them to be Arm, Leg, Full Body, Ab (kinda), and we’d do the exercise, then Bearcrawl to your cone and back.\u00a0 Here’s what we did:<\/p>\n
Imperial Blockers<\/p>\n
Lion Kings<\/p>\n
Half Moons<\/p>\n
We\u2019re Not Worthies<\/p>\n
Block Jumpers<\/p>\n
Grave Diggers<\/p>\n
U-Hauls<\/p>\n
Bucket Brigade<\/p>\n
***It was about here that RD ran for the Plastic Throne.\u00a0 Not sure how many exercises he missed, but when he returned I said he was on Blockies until we all got done with that round of Bearcrawls.\u00a0 Frostbite and Schlitz took their sweet time.<\/p>\n
Diamond Merkins<\/p>\n
Squats<\/p>\n
Curls<\/p>\n
Calf Raises<\/p>\n
Upright Rows<\/p>\n
Split Merkins<\/p>\n
At one point I called for partner work, where one partner was in plank and the other did Bulgarian Split Squats using them as the stool.\u00a0 Finally, I called for Blocktanamo:\u00a0 everyone hold their blocks out opposite of the circle, one man sets his down and runs, pushing down on the extended block.\u00a0 Schlitz was extra evil here, actually giving a good down slap as he ran.\u00a0 Guuuud job.<\/p>\n
6 minutes of Mary had every Pax call out an exercise.\u00a0 TIME.<\/p>\n
Announcements – Drip has\u00a0 High Life tomorrow.\u00a0 Support High Life!\u00a0 Modify as needed but support an afternoon AO for Dash-Strong.<\/p>\n
Prayers – today is the anniversary of October 7th.\u00a0 Be aware, be respectful, be mindful and say a prayer.\u00a0 Prayers for all affected by that damnable hurricane, donate if you can.<\/p>\n
MOLESKIN – nothing like Q’ing a site you’ve never been to before.\u00a0 Get out of your comfort zones, you just may enjoy it.\u00a0 Frostbite- great chatter and good work, Schlitz – great enthusiasm and great work, Tonka- terrible balance but great work (I think you got more muscles since I last saw you), Rubber Ducky- good effort, especially with the no complaints on Blockies, Tarheel- nice to meet you, great work (whoever named you is a baaad person), Drip- appreciate the smiling and good work, Ziggy- been too long!\u00a0 Glad we caught up, great work.<\/p>\n
Always a pleasure, see you in the uncomfortable zone soon – Rudolph.<\/p>\n","protected":false},"excerpt":{"rendered":"
A splendid morning to exercise!\u00a0 The night before, however, I pulled a back muscle hanging Halloween lights.\u00a0 During the workout Frostbite would ask me what happened, and all I could say that is after you turn 40 everything falls apart.\u00a0 But that’s the future, back to the present.\u00a0 I pulled in and saw 3 cars […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"class_list":["post-24137","post","type-post","status-publish","format-standard","hentry","category-iron-throne"],"acf":{"q":"Rudolph","date":"10.7.2024","pax":"Frostbite, Schlitz, Tarheel, Drip, Ziggy Stardust, Rubber Ducky, Tonka"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=24137"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24137\/revisions"}],"predecessor-version":[{"id":24138,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/24137\/revisions\/24138"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=24137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=24137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=24137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}