Kickin’ It Old School
QIC: Starfish
Date: 11/08/2023
PAX: Schlitz, Schneider, Burlap (WD), Mutton, Spicoli, Frostbite (WB), Starfish (QIC)
7 enthusiastic pax showed up at F3 Winston-Salem’s oldest weekday workout – Conspiracy. The only theme for this morning was to suck it up and gladly take the red pill, old school style. YHC thought about bringing an old school rap playlist to accompany us but decided against it due to the strong adult language and themes and also due to the fact that back in 2014, we didn’t need no tunes to take our minds off the task at hand.
Warm-O-Rama
- SSH x20 IC
- IW x15 IC
- Copperhead Squats x10 IC
- Copperhead Merkins x10 IC, hold it
- Mountain Climbers x10 IC, hold it
- Peter Parker x10 IC, hold it
- Parker Peter x10 IC
- Arm Swirly Things, Forward (since @CherryPie was not present) x10 IC, hold it
- Arm Swirly Things, Reverse (since @CherryPie still hadn’t shown) x10 IC
- Mosey to track
The Thang, Part 1 – Burpee Mile (#CrowdPleaser)
- Run 110m
- Burpees x5 OYO
- Run 220m
- Burpees x5 OYO
- Run 330m
- Burpees x5 OYO
- Run 440m
- Burpees x5 OYO
- Run 330m
- Burpees x5 OYO
- Run 220m
- Burpees x5 OYO
- Run 110m
- Burpees x5 OYO
- Plank for the six
- Mosey to shelter
The Thang, Part 2 – Lazy Dora
- Partner Up. Size, shape, speed and fitness goals do not matter.
- Partner A holds called static exercise while Partner B performs called movement and flapjack after each 10% increment of the total quota for each round
- Round 1: Plank and Merkins to 100 (swap at each increment of 10)
- Round 2: Al Gore and Squats to 200 (swap at each increment of 20)
- Round 3: Leg Lift and LBCs to 300 (swap at each increment of 30)
- Mosey to tennis shelter
The Thang, Part 3 – Mr. McConaughey
- 10 Dips OYO
- 1 Diamond Merkin OYO
- 9 Dips OYO
- 2 Diamond Merkins OYO
- 8 Dips OYO
- 3 Diamond Merkins OYO
- 7 Dips OYO
- 4 Diamond Merkins OYO
- 6 Dips OYO
- 5 Diamond Merkins OYO
- 5 Dips OYO
- 6 Diamond Merkins OYO
- 4 Dips OYO
- 7 Diamond Merkins OYO
- 3 Dips OYO
- 8 Diamond Merkins OYO
- 2 Dips OYO
- 9 Diamond Merkins OYO
- 1 Dip OYO
- 10 Diamond Merkins OYO
- Mosey to launch spot
6 Minutes of Mary
- Low Dolly x15 IC
- Mutton Crunch, Right x10 IC
- Mutton Crunch, Left x10 IC
- Heels to Heaven x15 IC
- Box Cutters x15 IC
- Penguin Crunch x15 IC
- Low Flutter x15 IC
COT/BOM: YHC took us out
FIN.
NMM
Tclaps to @Spicoli for successfully navigate his multiple alarms this morning. He was actually early. Almost relinquished Q duty to him on the spot.
Particularly since apparently @Mutton has voluntold YHC to Q at #ImpossibleSituation this Saturday. #OverExposure. Truth be told, YHC signed up for November 4, was told @Undertow had already taken it so @Mutton offered either November 11 or 18 and YHC never responded. #SilenceAsAcceptance?
@Burlap has the Q at #UrbanAssault this week but refused the royalty-free license YHC offered on the weinke for today’s festivities. #NotAFan
@Frostbite came eerily close to rubbing in our victorious Rangers’ world series in @Burlap’s face (for some reason @Parkay is a D-Backs fan), but he kept it positive and civil.
Third time in a row this week getting to work out with @Schneider, who asked me to join him for four in a row tomorrow, but alas, YHC is headed to Little Rock for work so @Schneider will have to keep the streak alive without YHC.
@Schlitz was out front pushing and pulling all morning. Tclaps.
Several announcements of note:
- Special Veterans Day convergence workout at #TheDistillery on Thursday. @Sea-Man will be leading festivities #HugAVeteran
- greeNest this Saturday…we are helping them set up their Christmas store. We are good on trucks but need dudes. 9am CST to 1030am or 11ish, November 11
- F3WS Holiday Party on Wednesday, December 13
- F3WS 10 Year Anniversary workout on January 6, 2024. Big push to get lots of guys out, including all of the #Redwoods
Thanks for the honor and privilege of leading this morning.
Your friend,
Starfish
