YHC checked his trusty weather app early this a.m., cringed, and debated cursing Mother Nature. Got to The Big House to see Rambler’s auto (easy to identify with his new plates) already in the parking lot, and thought to myself, “Of course Rambler’s already here.” Seven other men emerged from the shadows, Rambler returned from his EC, and we had nine men ready to go.
Warm-Up
Warm Up Lap
SSH
Squats
Standing Quad & Hammie Stretch
Slow Merkins
Calf Stretch
Pax Choice
Main Event
Dirty McDeuce
4 Sets of 3 Exercises (upper body, lower body, and core) performed 1 minute AMRAP per exercise.
Take a lap between sets.
Set 1
Merkins
Squats
Flutterkicks
Set 2
Wide Merkins
Mountain Climbers
LBC
Set 3
HR Merkins
Jump Squats
Hammers
Set 4
Great American Hero Pulls
Burpees
WW2
Encore
Wheel of Merkins
Feet on Curb – 5 x Merkins
Rotate to left hand & foot on curb – 5 x Merkins
Rotate to both hands on curb – 5 x Merkins
Rotate to right hand & foot on curb – 5 x Merkins
Performed x2. Somehow, between hyperthermia, hypoxia, and probably some other eight dollar words, YHC managed to screw up the second sequence of this series. My sincerest apologies to the men.
Mary
Dolly
LBC (elbow to opposite knee)
CarPex version of Boat/Canoe
FK
Heels to Heaven (courtesy of Dueling Banjos)
Announcements
- Pull-Up Challenge is off and running. Check Slack for details.
- RG3 & Rambler are looking to put together a Spartan train-up for upcoming race in April (and also probably just looking for a reason to practice throwing spears). There’s also a Spartan in May, but it’s Mothers’ Day Weekend, so exercise caution if you choose the May event.
COT/BOM:
The concept of New Year’s resolutions supposedly dates all the way back to the Babylonians (over 4,000 years ago). Similar practices were also observed in ancient Rome. For early Christians, the tradition focused on reflecting on one’s mistakes from the previous year and resolving to do better in the future.
I guess my point is that the concepts of self-reflection and self-improvement have been around forever. Unfortunately, F3 has not. For if F3 existed back in the day, old Julius Caesar would have realized that a man doesn’t have to focus on his self-improvement merely once a year – rather, it’s something true men do every day. The fact that you men keep posting, regardless of the weather; keep supporting your fellow men, regardless of how well you know them; keep finding ways to serve your communities, regardless of credit; and keep pushing yourselves in every way, despite your own personal challenges, shows how F3 has empowered and enlightened each and every one of us. Self-improvement is not something you need a calendar to tell you when to do – rather, it is a calling. Thanks as always for your support today. I hope you enjoyed it. Until next time –
Moleskin
It was great seeing Germ back out in the gloom – welcome back, brother!
One of the Pax questioned what a Dirty McDeuce actually is, as he stated he was pretty sure that he performed one prior to posting this morning.
Another Pax may have mentioned that this morning was the first he’s seen Dueling Banjos in pants. Gloom talk at its finest.