Time to break out a blast from the past, F3-9000. 10 cones set up on the 8th floor of the parking deck with typed instructions taped to them. The PAX were split into two groups A and B. Three 30 pound shafts were brought along for extra fun. The concept…run to cone. Everyone does the group exercise, then each group does their assigned exercise for 1 minute, no resting. I tried to make a mathmatically correct number of exercises which through the force of calculus, physics, and geography would produce some unit equivalent to the number 9000. Ultimately this was deemed (by a group of renowned scientists) to be in the same category as the Yeti/Bigfoot, faster than light travel, perpetual motion, and the hope of Doogie and Riggs growing hair on the tops of their heads again. In the end, I decided it was the spirit of F3-9000 was more important than raw numbers.
The Thang:
<span style=”font-size: medium; font-family: Calibri;”>1. Everyone 10 SSH</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Incline Merkins</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Decline Merkins</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>2. Top of stairs…Everyone Run to Floor 3 and back</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Carolina Dry Docks </span>
<span style=”font-size: medium; font-family: Calibri;”>b) Military Presses (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>3. Everyone 10 Snowboarders</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Kettle Swings (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Mountain Climbers</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>4. Top of Corkscrew…Everyone Run to Level 5 and back (with weights)</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Russian Hammers</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Bicep Curls (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>5. Everyone 10 Peter Parkers</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Top Shelf (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Merkin Twists</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>6. Everyone 10 counts</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Burpees</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Hold weight out in front (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>7. Everyone bear crawl light and back</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Twists (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Jump Lunges</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>8. Everyone 10 Derkin Twists</span>
<span style=”font-size: medium; font-family: Calibri;”>a) LBCs</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Tricep lift (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>9. Top of stairs…Everyone Run to level 1 and back</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Rows (weight)</span>
<span style=”font-size: medium; font-family: Calibri;”>b) Planks</span>
<span style=”font-size: medium; font-family: Calibri;”> </span>
<span style=”font-size: medium; font-family: Calibri;”>10. At elevators…Everyone 20 dips</span>
<span style=”font-size: medium; font-family: Calibri;”>a) Ledge jumps</span>
<span style=”font-size: medium; font-family: Calibri;”>b) 10 pullups each</span>
<span style=”font-size: medium; font-family: Calibri;”>Collect cones on way back </span>
Ultimately, time was not on my side and we (again) ran out of time. I did throw in one last corkscrew run just to shut Flying J up (he mocked me earlier).
COT: Courtesy of Riggs
We need to make a few more shafts so that everyone has one…I’m thinking 3 more. We also need to name them. I’m thinking of naming mine “Doogie’s Mom”
There was some talk about starting a Thursday morning F3, but I don’t think I can make that work, family-wise. Maybe a Wednesday or Thursday after work?
Doogie’s Mom is so fat, at the Angus Barn, the sign reads, “Maximum Occupancy 300…or Doogie’s Mom.”