Attack Your Weakness; at least 151 times!
QIC: Rudolph
Date: 8.9.2022
PAX: Boomerang, Giles, Subfloor, ZiggyStardust, DramaQueen, Starfish, Hansel, Tarzan, AbeFroman, VanGogh, Huckleberry, Turnover
Time to visit the bicameral pleasures of Parliament. One day I’ll learn why this was named as such. We had people pulling into the lot right up until the last moment. One Pax who will remain nameless, had a neat thing going: no lights on the road, flip them on when it’s time to park :). Anyways, mumblechatter was great, but 5:30 is 5:30. 3 Ragnar maniacs took off (SEE ANNOUNCEMENTS BELOW) and Parliament was in session.
F3 Mission Statement, 5 Core Principles, Disclaimer (still getting to know you all), and today’s theme: Attack Your Weakness. Keep that in mind for later. I confirmed that this was a non-running AO? Answer: YES. Okay, got ya covered!
WU – Side Straddle Hop, Arm Circles, Chainbreakers, Swimmers, Whirly with a clap, Quickmills, Sprawls, Lunge with a twist, LBC’s.
Roadwork – bear crawl towards the blocks. Stop and do some burpees. Do it again. And again. And again. I think we had 4 stops until we made it to the blocks.
Blockwork – Roughly 30 seconds per set. After each set, I’d call out some number of burpees to be done (2, 4, or of course when I asked Hansel he said 10. The groans were nigh). Anyways:
- Overhead Press
- Squats
- Front Raises
- Alternating Lunges
- Skullcrushers
- Reverse Alternating Lunges
- Curls
- Speed Skaters
Great work! I think we took one rest break for a 10 count? Otherwise it was constant burn. Very good work. Let’s not waste this energy! Time for…
11’s – simple enough, Blockees one side, and ATTACK YOUR WEAKNESS on the other. For me? Thrusters suck, so I attacked them. They quickly became squats. Do your 10 Blockees, walk your block about 15 yards, do your AYW exercise. I told the gang I hated burpees for a long time (reminds me of up-downs in football, which was punishment). A few years ago I started doing them all the time, per the advice of a fellow Pax who said we always need to attack our weaknesses. Embrace the suck kind of thing. Now? I kinda love ’em. The mumblechatter DIED A SLOW DEATH here. I decided to Omaha and stop this, so as to have some team fun. I will say the line to deposit the blocks moved very quickly….where was all that energy earlier 🙂 ? Fast walk to start for…
Wave of Burpees – 3 teams. Team A hits the deck to do a burpee, next team does theirs, and as soon as one team hits the deck the next team can go. About halfway through someone caught that my teammate Hansel was cheating a bit and forcing the tempo upwards. I got a kick out of that exchange. And he dern near killed me. We did this for about 6-7 minutes, and thought we’d do some abs. So while we circled up, Froman was kind enough to keep tabs on how many cumulative burpees we’d done, the number was 130. So let’s get at least 150; mix of LBC’s Body Destroyers and we got the last 20. Someone said “it’s actually 151”. My arms believe you. TIME!
Announcements – Van Gogh, Huckleberry and Turnover need a partner quick for Ragnar! They had a drop, so if you’re a bat-flipper/running maniac, reachout . Extra legs suck, help them if you can.
Prayers – for these guys, the continued safety and iron sharpening of F3.
MOLESKIN – this wasn’t an easy workout. Zero/Low impact workouts can be a brutal smokefest, but I’m very proud of the push I saw from everyone there. Big ups to all, I can’t name out too many awards here because I think everyone put in work. Thanks to Froman for keeping the count. Thanks to Ziggy for allowing me to lead! I will say that when I Omaha’d, Ziggy said “aw man, I wanted to finish the 11’s”. HIM work.
Always a pleasure – Rudolph
