McDeucing at The Big House

January 3, 2018

WHEN: 01/03/2018
QIC: Chum
PAX: Stinky Pete, Rambler, Gomer, Mothman, Germ, Dueling Banjos, RG3, Zook, Chum

YHC checked his trusty weather app early this a.m., cringed, and debated cursing Mother Nature.  Got to The Big House to see Rambler’s auto (easy to identify with his new plates) already in the parking lot, and thought to myself, “Of course Rambler’s already here.”  Seven other men emerged from the shadows, Rambler returned from his EC, and we had nine men ready to go.

 

Warm-Up

Warm Up Lap

SSH

Squats

Standing Quad & Hammie Stretch

Slow Merkins

Calf Stretch

Pax Choice

 

Main Event

Dirty McDeuce

4 Sets of 3 Exercises (upper body, lower body, and core) performed 1 minute AMRAP per exercise.

Take a lap between sets.

 

Set 1

Merkins

Squats

Flutterkicks

 

Set 2

Wide Merkins

Mountain Climbers

LBC

 

Set 3

HR Merkins

Jump Squats

Hammers

 

Set 4

Great American Hero Pulls

Burpees

WW2

 

Encore

Wheel of Merkins

Feet on Curb – 5 x Merkins

Rotate to left hand & foot on curb – 5 x Merkins

Rotate to both hands on curb – 5 x Merkins

Rotate to right hand & foot on curb – 5 x Merkins

 

Performed x2. Somehow, between hyperthermia, hypoxia, and probably some other eight dollar words, YHC managed to screw up the second sequence of this series.  My sincerest apologies to the men.

 

 

Mary

Dolly

LBC (elbow to opposite knee)

CarPex version of Boat/Canoe

FK

Heels to Heaven (courtesy of Dueling Banjos)

 

Announcements

  • Pull-Up Challenge is off and running. Check Slack for details.
  • RG3 & Rambler are looking to put together a Spartan train-up for upcoming race in April (and also probably just looking for a reason to practice throwing spears). There’s also a Spartan in May, but it’s Mothers’ Day Weekend, so exercise caution if you choose the May event.

 

COT/BOM:

The concept of New Year’s resolutions supposedly dates all the way back to the Babylonians (over 4,000 years ago).  Similar practices were also observed in ancient Rome.  For early Christians, the tradition focused on reflecting on one’s mistakes from the previous year and resolving to do better in the future.

I guess my point is that the concepts of self-reflection and self-improvement have been around forever.  Unfortunately, F3 has not.  For if F3 existed back in the day, old Julius Caesar would have realized that a man doesn’t have to focus on his self-improvement merely once a year – rather, it’s something true men do every day.  The fact that you men keep posting, regardless of the weather; keep supporting your fellow men, regardless of how well you know them; keep finding ways to serve your communities, regardless of credit; and keep pushing yourselves in every way, despite your own personal challenges, shows how F3 has empowered and enlightened each and every one of us.   Self-improvement is not something you need a calendar to tell you when to do – rather, it is a calling.  Thanks as always for your support today.  I hope you enjoyed it.  Until next time –

 

Moleskin

It was great seeing Germ back out in the gloom – welcome back, brother!

One of the Pax questioned what a Dirty McDeuce actually is, as he stated he was pretty sure that he performed one prior to posting this morning.

Another Pax may have mentioned that this morning was the first he’s seen Dueling Banjos in pants.  Gloom talk at its finest.