The Rooster Crows – that was the title of the very first #the-earl backblast. In reading through some of the old backblasts, YHC discovered that there used to be a rooster that would crow during the workouts in the early days. I've yet to come across this rooster myself, perhaps he moved away…
Also, and this was a great sign of things to come, was that there were 3(!) FNGs (Crockett, Tubbs, and Osteen) out of 13 total PAX. This area was clearly ready for F3.
In YHC's modest attempt to honor those PAX who planted the seeds, and got the ball rolling, YHC plucked various parts of those original workouts for this morning.
WARMUP:
Warm up came from the OG QIC, Ito (YHC may have included one additional warmup exercise at the very end) : https://f3churham.com/the-rooster-crows/
SSH x 20, WMH x 10, Squat x 10, Arm Circles (10 forward/reverse), merkins x 10, scissor lift (Start in a high plank hold, then transition to a low plank. Cross your arms in front of you, then do a Merkin from your fore arms. Once fully extended your arms look like the beams of a Scissor Lift when it is fully extended) – 1 rep.
THE THANG: continuing with Ito's maiden workout, we moseyed down to the courtyard outside the county office, utilizing the benches:
Derkins x 10, Dip x 10, Step ups x 10 (each leg). Repeat 3 times.
Here YHC brought in a piece of the 2nd workout, from F.L. Bunyan, ( https://f3churham.com/find-your-center/ ) however later discussions revealed I mis-read it, as well as lacked local geographical knowledge to properly implement this component. What we did was traveling burpees from the southern crosswalk counter clockwise to the eastern crosswalk at East St. We paused at the eastern side of the circle for a Chum AMRAP component ( https://f3churham.com/pushing-the-earth-down/ )
1 min AMRAP Hand-Release Merkins; take a lap around circle
1 min AMRAP Floyd Mayweathers; take a lap
1 min AMRAP combo HR-Merkin with Floyd Mayweathers at top; take a lap
Rather than keep our misguided traveling burpees, we modified as necessary and lunge walked to the north intersection, then moseyed back to the AO.
At the AO, we had just enough time for a Bunyan/Yanni joint effort ( https://f3churham.com/i-want-my-f3/ ), dedicated to the 80s, which was what they lovingly termed the Commodore 64 (8 squats paired with 8 merkins for 64 reps). The backblast wasn't clear on if it meant 64 *total* reps, or 64 reps of each exercise. Given our time constraints, we opened for 64 total reps, or 4 rounds. The PAX discussed what a commodore sounded like, wondering if someone got it mixed up with a condor.
YHC submits, for your consideration, two options for what a commodore sounds like:
1)
https://en.wikipedia.org/wiki/Chiptune
https://www.youtube.com/watch?v=kJgdw1Lhzg4
2)
https://en.wikipedia.org/wiki/Commodores
https://www.youtube.com/thecommodores
MARY:
YHC planned on wrapping up with a mix of past mary, but sadly his hands were too sweaty to refer back to his planned workout and had to go off memory for this one:
LBCs – 20 regular IC
Pearl Crunches (I think that's what Siesta called them…) with left elbow to right knee, then right elbow to left knee (15 single count, each side).
Boat Canoe
Stretch
ANNOUNCEMENTS / COT:
Prayers for everyone's ACs as we go through this week
Prayers for Crotch's back
Day 4 – the Knight – be there!