Stay the F#&% at Home

Stay the F#&% at Home

QIC: Zima

Date: F3 Quarantine, Day 33

PAX: D-Day, Root Canal, FlyBy, Drip, Starfish, Frostbite, Burlap, Parkay, Van Gogh, Wobegon, Cheesesteak, Lamb Chop, Red Baron, Lace, Zima

Intro (from the pre-blast)

So as most good stories begin, a couple of blokes (read: I was not included) had a few too many pints one night while staring at their computer screens (because that’s how we all drink now), and as often happens, came up with a terrible idea.  But hey, that’s what F3 seems to be all about. Am I right? These bored-out-of-their-minds young lads wanted to workout together, but alone. Huh? What’s that you say? Together, but alone? Is this that whole social distancing thing that the kids aren’t doing?  So it’s like watching TV and working out. Didn’t Richard Simmons already popularize Sweating to the Oldies? As I can only assume, the alcohol continued to flow and someone came up with the bright idea of checking the stagnant Q calendar. Well, YHC had a special workout planned for Saturday and happened to grab that date many months ago.  The inebriated braintrust then thought it was a good idea to delegate the assignment to me. Hold up a minute. They thought of it, but now I have to do it?!?! Oh well. It’s a challenge. Time to man up and sharpen some iron. Challenge accepted. Giddyup! Instead of breaking out those old Jane Fonda VHS tapes and dusting off the VCR, let’s try one of these video conferencing collaboration tools.  But which one? Webex, MS Teams, Google Meet, Zoom, RingCentral, Chime, BlueJeans, GoToMeeting, Skype, WhatsApp? What the heck – we’ll try Zoom. I’ve heard good things lately in the news. Safe and secure.

Here we go.  You’ll need to click on this Zoom link: https://wakeforest-university.zoom.us/j/94024725001 shortly before the workout begins on whatever device you want to use, i.e. computer, tablet, mobile phone and login.  (The Wake Forest Security team isn’t going to like this, but I’m not going to set up a password so, for once, what hell, we’ll live dangerously and encourage Zoom bombing!). You’ll need some space to workout (ah hem – outdoors rain or shine) to do the standard exercises and a coupon (cinder block recommended, but a kettlebell or dumbbell can be substituted).  A bench, chair, or short wall might be helpful in case we do dips or step ups too. There will be a bit of running built in (modified to SSHs or similar if not possible) so a long driveway, safe street, or running trail would be helpful. The distance will be determined by time (example: run for 2 minutes).

The workout will start promptly at 7:00 am on Satruday, April 18, Day 33 of the F3 Quarantine.  Please follow proper meeting etiquette and fix your technical issues beforehand. And yes, because Murphy is a cruel a-hole, ironically YHC is sure to have problems that morning.

Warm-o-rama.

• SSH x 19 IC
• Whirlies with a Clap x 19 IC
• Mountain Climbers x 19 IC
• Abe VIgodas x 30 seconds OYO
• Michael Phelps x 19 IC
• Peter Parkers x 19 IC

Beatdown.

ZOOM BOMBS – 

• Zebra Kicks x 5
• Overhead Presses x 10
• Oblique Crunches x 15
• Mountain Climbers x 20
• Burpees x 25
• Overhead Claps x 30
• Merkins x 35
• Big Boi Situps x 40
• Squats x 45

Run for 2 minutes (or SSH or Mountain Climbers)

NO LOOK MONKEY HUMPERS X 19 IC

ONE LEGGED MERKINS X 19 OYO

VEGGIE DIP X 19 IC

ELF ON THE SHELF X 19 OYO

LT. DANS X 19 OYO

Run for 1 minute (or SSH or Mountain Climbers)

CELL BLOCK BURPEES X 19 OYO

OVERHEAD PRESS X 19 OYO

REVERSE LUNGES X 19 OYO

ONE EIGHTY BURPEES X 19 OYO

NO HANDS MERKINS X 19 OYO

ALTERNATING LUNGES X 19 OYO

Run for 1 minute (or SSH or Mountain Climbers)

VERTICAL MTN CLIMBERS X 19 OYO

IRON MIKES X 19 OYO

RANGER MERKINS X 19 OYO

UPRIGHT ROW X 19 OYO

SPIDER MERKINS X 19 IC

Run for 1 minutes (or SSH or Mountain Climbers)

IRKINS X 19 OYO

SWINGS X 19 OYO

ONE ARM CURLS X 19 OYO

Mary.

Low Flutter with Coupon x 19 IC

Cherry Pie Death Crunch x 19 OYO

Pickle Pounders x 19 IC

LBCs x 19 OYO