Block-work & Bearcrawls for the PAX, Blockies for the Site Q.
QIC: Rudolph
Date: 10.7.2024
PAX: Frostbite, Schlitz, Tarheel, Drip, Ziggy Stardust, Rubber Ducky, Tonka
A splendid morning to exercise! The night before, however, I pulled a back muscle hanging Halloween lights. During the workout Frostbite would ask me what happened, and all I could say that is after you turn 40 everything falls apart. But that’s the future, back to the present. I pulled in and saw 3 cars already there that surely were doing EC. One of the plates said “ST8 11” so we had us a Wolfpack fan around. I go to the circle, Ducky shows up and we talk. Rest of the pax file in and we have 8 of us. I told them I’m pissed about my back but we would work through it. Failure to lead is not an option :). I met Tarheel for the first time, then I knew who had that license plate.
Warm-up: SSH, Arm Circles, Chain Breakers, Swimmers, Whirly with a clap, Quickmills, Lunge with a twist
Mosey to the Block lot. I told them there are 3 B’s I love about F3: Block-work, Bearcrawls, Burpees. We focus on 2 of those today. We circled up and I gave each guy a cone. Walk 10 paces away from the circle where you have your block, drop the cone. Like a hub and spokes. So Saturday I went to the F3 site Exicon and you can now hunt by coupon for exercises. I found a bunch I’d never seen, go hunt these down if you’d like. I organized them to be Arm, Leg, Full Body, Ab (kinda), and we’d do the exercise, then Bearcrawl to your cone and back. Here’s what we did:
Imperial Blockers
Lion Kings
Half Moons
We’re Not Worthies
Block Jumpers
Grave Diggers
U-Hauls
Bucket Brigade
***It was about here that RD ran for the Plastic Throne. Not sure how many exercises he missed, but when he returned I said he was on Blockies until we all got done with that round of Bearcrawls. Frostbite and Schlitz took their sweet time.
Diamond Merkins
Squats
Curls
Calf Raises
Upright Rows
Split Merkins
At one point I called for partner work, where one partner was in plank and the other did Bulgarian Split Squats using them as the stool. Finally, I called for Blocktanamo: everyone hold their blocks out opposite of the circle, one man sets his down and runs, pushing down on the extended block. Schlitz was extra evil here, actually giving a good down slap as he ran. Guuuud job.
6 minutes of Mary had every Pax call out an exercise. TIME.
Announcements – Drip has High Life tomorrow. Support High Life! Modify as needed but support an afternoon AO for Dash-Strong.
Prayers – today is the anniversary of October 7th. Be aware, be respectful, be mindful and say a prayer. Prayers for all affected by that damnable hurricane, donate if you can.
MOLESKIN – nothing like Q’ing a site you’ve never been to before. Get out of your comfort zones, you just may enjoy it. Frostbite- great chatter and good work, Schlitz – great enthusiasm and great work, Tonka- terrible balance but great work (I think you got more muscles since I last saw you), Rubber Ducky- good effort, especially with the no complaints on Blockies, Tarheel- nice to meet you, great work (whoever named you is a baaad person), Drip- appreciate the smiling and good work, Ziggy- been too long! Glad we caught up, great work.
Always a pleasure, see you in the uncomfortable zone soon – Rudolph.
