Island Cruises, Shirtless Shenanigans and Channeling Our Inner Arnold

May 10, 2018

WHEN: 05/09/2018
QIC: Soybean, Nickelback
PAX: 2Ply, Avalanche, Beano, Boucher, Crabcake, Dial Up, Hamhock, Juco, Justice, Loonie, Misery, Nickelback, OPEC, Shakeit, Shamu, Soybean, Sweatervest, Toolbox, Tuco, Zumba

So there I was, hanging out at a Kentucky Derby party, drinking some bourbon and minding my own business when Justin Thomas (aka “Nickelback”) said something about F3. I’d been wanting to get out of my rut of running on my own 2-3 days a week and knew I lacked some serious muscle mass. So I was open to the idea of a boot camp workout.

Two days later, I showed up at Forest Hills park (aka “The Big Dance”) and Nickelback handed me a pair of gloves saying, “you’re gonna need these.” I scoffed a bit, but then some guy named Beano or Sweats or Subprime (I can’t remember which one) called us to order. He started playing “Roxanne” by Sting. I like music, so I was intrigued. Then he explained we were going to do jumping jacks (aka “Side Shuffle Hop”) until we heard the word Roxanne. Then we’d do a burpee.

Three minutes later, I was hurting…and hooked!

So here we are exactly one year later and I can honestly echo the sentiments of every other man who’s ever said that F3 has been transformative in their lives. Better fitness. More fellowship. Deeper faith. I’ve experienced all three in droves. And I’ve had some humbling moments along the way. But that’s why I kept coming and eventually stepped up to Q – to challenge myself, get out of my comfort zone and, ultimately, to get stronger in every aspect of my life. In the end, what’s better than pushing yourself to a limit and realizing that you’re up to the task (especially when you thought you weren’t)?

Anyway, enough of the philosophical pre-ramble. To honor the man who made it happen, I invited the-myth-the-man-the-legend Nickelback to co-Q under the themem “Get Ready for the Beach by Going on an Island Cruise.” He, uh, took it to a level that none of us expected…details below.

WARM-UP

Windmill x 10
Imperial Walker x 10
Willie Mays Hayes x 10
“Roxanne”ish

Grab Steel and Partner Up

THE THANG

Part 1 by Soybean

There are 6 Islands in the main parking lot:

  • Island 1 = 30 reps, Island 2 = 25, Island 3 = 20, Island 4 = 15, Island 5 = 10, Island 6 = 5

My intention was to complete each of the following as duos, swap exercise, then run to the next island:

  • 1st Cruise: Curls | Squats | Plank
  • 2nd Cruise: Tris | Lunges | Plank
  • 3rd Cruise: Rows | Good Mornings | Plank
  • 4th Cruise: Front Raise | Leg Scissors, Steel Straight Up | Plank

We only made it through the first two island cruises. Note to self: less is more.

Part 2 by Nickelback

Nickelback ran over to one of the islands, grabbed some Bose speakers, and said “Recover.”
The Pax immediately liked him.

Arnold’s Modified Golden 6 Beach Body Workout
Round 1
One leg squats 10 total (5 each leg)
Uneven Merkins 10 cadence count (5 each arm)
Monkey Humpers 20 cadence count
Carolina Dry Docks 10 total
Curls 10 cadence count
V ups (10)

Round 2 with music and without shirts (I think we broke the security cameras)
One leg squats 10 total (5 each leg)
Uneven Merkins 10 cadence count (5 each arm)
Carolina Dry Docks 10 total
Monkey Humpers 20 cadence count
Curls 10 cadence count (Pax all looking at Justice-it was glorious)
V ups (10)

MARY
ABCs around the circle until finished
Ring of Fire: Planks/Scrum Jumps
Modified Boat/Canoes to “Banana Boat Song / Day-O” by Harry Belafonte

COTS 
T-Claps to Nickelback for his invitation to join F3 and his original thoughtfulness in loaning some gloves on that first fateful morning. In recognition, YHC presented him with a lifetime supply of “Super” gloves.