6 PAX for the famous Falcon EC Manmakers and an impressive 28 for the ME.

YHC decided to reach back in the way back machine and dust off a Q from a couple of years back this morning. Luckily, with many fresh faces, it wasn’t a repeat for too many and we started the weekend with some great competition and camaraderie.

Warm-up

SSH x 20

WMH x 10

GM x 10

Hillbilly x 15

AC x 10, Reverse x 10

MC x 20

Slow Merkin x 10

First, we mosey’d over to the breezeway with the goal of helping out any PAX committed to the January forces of nature challenge. Finding that none of those PAX were in attendance this morning, we still did a lot of merkins and pull-ups for no good reason. To accomplish YHC called for 10 minutes of Cindy – a crossfit routine that consists of 5 pull-ups, 10 merkins, and 15 squats for AMRAP rotations in a given time. Our goal was 10 rotations in the 10 minutes, as that would give us the 50 pull-ups and 100 merkins required to keep pace for the forces of nature challenge. The squats were just a nice cherry on top. Good effort and good mumblechatter throughout.

Next we mosey’d back up to the parking lot and counted off by 4’s to split up in to 4 teams. YHC had a plan for 20 PAX (B-O-M-B-S) and 24 PAX (B-L-I-M-P-S), but had to adjust on the fly for 28 and the result was relay races with B-L-I-M-P-S-O’s. Really rolls of the tongue!

First member of team bear hugs a 5 gallon bucket of rocks and runs it down to the far end of the parking lot and back – that’s the (B) for bucket. While he’s gone, 2nd person in line is doing (L)unges, 3rd is doing (I)mperial squats, 4th is doing (M)erkins, 5th is doing (P)eter Parker’s, 6th is doing (S)eal jacks, and 7th is doing (O)verhead claps. First person gets back and hands the bucket to 2nd person who takes off and everyone else moves one exercise up in line, with first person going to the back for Overhead claps. Continue the cycle until everyone on the team has carried the bucket and made it back.

The first race was the stuff that F3 legends are made of. Sweatervest was the anchor for team 1 and doing everything to could to protect the lead, but Sweats was closing like American Pharaoh on the homestretch for team 3 – some have speculated that Sweats had actually lightened his bucket by eating fistfuls of gravel along the way, but that’s been unverified to this point. In what can only be called a photo finish, Sweatervest dove completely horizontal to bring home the win for team 1 and somehow managed to not injure himself or spill any rocks. Very thankful that the bucket was the only thing that got busted up and we should seriously consider changing Sweatervest’s name to Charlie Hustle.

Winning team gets to plank it out, while 2nd place does 5 burpees, 3rd does 10, and 4th does 15.

Shook up the teams and ran it back for 2 more rounds, although team 1 did have to switch to dumbbell farmer carries in the interest of not scattering gravel all over Jordan High School. RIP Bucky The Bucket – you lived a life that most buckets can only dare to dream, but on this day you flew a little too close to the sun (or gloom).

2nd race had the same burpees penalty scale and 3rd race had 5, 10, 15 jump squats with winning team waiting in low squat hold.

Great effort all the way around, but special shout out to Legacy who carried 60 pounds of rocks like it was Grande Pumpkin Spice Latte. Absolute Beast.

Circle up for MARY

Flutters x 40

Hello Dolly x 20

J-Lo’s x 10

COT

Announcements

The Falcon is an awesome site with 2 badass leaders in Loonie and Boucher. Do your part to keep the train rolling down the tracks and sign up to Q. Both site Q’s are happy to co-Q with you if you want some back up for your first time. As, YHC proved this morning, if you just give some poor direction and sprinkle a dash of competition the PAX will take care of the rest.

Loonie put together a food drive through Jordan High swim team to try to help out a entire housing community displaced from their homes by carbon monoxide issues. If you can contribute some non-perishables please do, but also keep those folks in your prayers.

Teo gave us all a great reminder in this new year to reach out to our F3 brothers that we haven’t seen in a while. All kinds of reasons why that PAX might have fallen off, but it takes very little effort on our part to check in and invite them back. It’s what this thing is all about. Strong together.

IT took us out in top-notch fashion.

Have a great weekend fellas – SYITG