Open to Interpretation

Open to Interpretation

QIC: Frostbite

Date: 11/23/2024

PAX: @Spicoli, @Drip (WD), @LambChop, @Frostbite (QiC, WB, YHC)

YHC led the workout this beautiful morning at the #Muthaship where we surely counted all of the reps, kept the MC at a minimal, and got some serious work in.

This is where the first F3WS workout was held, so I had to pay homage to some of the OG parts of this great #AO and it went something like this:

Warmarama:

Same old same old.  I tried to keep cadence but was bombarded with questions making it nearly impossible to keep count

SSH

IST

Copperhead Squats

Abe Vigoda

Arm Swirlys

Michael Phelps

The Thang #1: Education Hill

Education Hill was once a frequently visited landmark during Saturday’s premiere workout.  There is even a news video of some guys there!

Here we did some 11s:

At the bottom of the hill do 1 rep. Run up to the top and do 10 reps.

Exercises were Hand Release Merkins & Jump Squats

@Spicoli joined us in the middle of this

The Thang #2: RJR High School

Mosey through the tunnel to RJR High School Picnic Tables.

At the tunnel we stopped and did some Wall Sits, Jack Reachers, & Seal Claps

At the tables, we did 7 layers of dip!

All OYO in reps of 10:

1. Dips x Irkins
2. Dips x Squatty Pottys
3. Dips x Cobra Crunch (DC)
4. Dips x Derkins
5. Dips x Electric Chair (DC)
6. Dips x Box Cutters
7. Dips x Merkins

Mosey through the tunnels again stopping to do some Wall Sits

The Thang #3: Track

Run a lap stopping at each corner to do merkins. 5, 10, 15, 20.

Run a lap stopping at each corner to do squats. 5,10,15,20.

The Thang #4: Playground

15 pulls

10 knee tucks

5 pulls

Mary:

LBCs

Mutton Crunch

TIME!

NMM:

@Lambchop has completed 183 (now 184) F3 workouts. Purely F3 and nothing else. Impressive feat and now the goal is to get to 200. This brought lots of conversations on what counts as a workout. Supposedly, EC runs do not count as separate F3 workouts. So what say you,#PAX?

@LambChop is also in the business of woke-ness. He is so woke.

@Drip smiled through the whole thing

We stopped at RJR Gymnasium to check in on @Burns and his basketball playing abilities. I saw him make a Free Throw for what that is worth. He was ashamed to be associated with us when we bombarded the gym. I left my Weinke on his car.

We had conversations about cutting this workout short to 45 minutes. But that would have meant @Spicoli would have only gotten a 20 minute workout in. Suffice to say @Spicoli did do a 45 minute workout in. And he was out front all morning

Announcements:

Turkey Day Convergence. 0700 @TRQ. @Green Acres on the Q.

Black Friday Schedule: most likely regularly scheduled program but check slack for details. (meaning 0530 start)

Mark your calendars for Dec 6, 6pm-6pm for the F3WS Holiday Party! Come out in full regalia and (spirit) and have a good time! Bar Nola

Prayers:

Families heading into the holidays full of different emotions: excitement, gratefulness, grief, worry, and addiction.

YHC took us out reflecting on His beauty and His blessings graciously given to us. Thanks @mutton for the keys!

All the love,

Frostbite