A couple months ago, Flenderson messaged YHC and asked him about doing an anniversary co-Q as Flenderson was celebrating his 3-year F3 anniversary and YHC was celebrating my 2-year F3 Anniversary. You see, Flenderson was Q’ing for his 1-year anniversary when YHC came out as an FNG. YHC agreed to the co-Q and we quickly settled on The Wall for location. Flash forward to this morning and it’s cold and rainy…why did we pick this day again? 6 additional PAX (8 of us in total) showed up and we didn’t let the weather deter us from getting in a good workout.
Since we anticipated spending most of our time under the pavilion roof, YHC brought some music. To the chagrin of some PAX, the music didn’t match YHC’s attire (an old Run DMC era Adidas jacket that’s still perfect for shedding a little water even after 20+ years of ownership). Instead, we got alt rock.
Warm-Up (Led by YHC)
The usual stuff, side shuffle hops, imperial walkers, slow squats, etc.
Thang 1 (Upper Body, Led by YHC)
Irkin, Merkin, Wide-Grip Merkin, Derkin ladder. 5 slow count of each going up, 5 more slow count of each going down.
Overhead Clap, Seal Clap Combo. 20 IC of each
Grab some wall for Chicken Peckers x20 IC
Dips and Dry Docks, 2 alternating sets of each, x20SC each
Finished it off with a couple rolls of the exercise dice: 10 burpees, 25 SC crunches
Thang 2 (Lower Body, Led by Flenderson)
Partner up. Partner 1 duck walked around the building or ran around the parking lot while Partner 2 performed Squats. Flapjack when Partner 1 returns.
Repeat with duck walk or run and lunges.
Repeat again with duck walk or run and monkey humpers. To commemorate the occasion, YHC switched up the music from alt rock to Brass Monkey by The Beastie Boys. It was well received.
Mary (Led by Flenderson)
Each PAX called out and led an exercise
Announcements
I’m six days late writing this up. I don’t remember the announcements, but they’ve probably already passed us by anyhow.
COT/BOM (Led by Flenderson)
Make sure you keep EH’ing the guys you know that you think should come out to F3. Often times, it takes multiple EH attempts to finally get a guy out so every time you talk to him about it, you’re laying the ground work to finally get him there…and he’ll be a better man for it.
Moleskin
It’s been a great two years of F3, I’m looking forward to many more!
Until next time, aye!