Digging out of a hole at Flatline
QIC: Bueller?
Date: 07/28/2012
PAX: Van Gogh, Wobegon, $5Footling, Palin, Cherry Pie, Red Pill, Snake Eyes, Truck Stop, Bueller?
8 PAX joined YHC after a vague Ferris Bueller referenced preblast on twitter. One even included Red Pill as his second F3 workout. One should note that both of his workouts have been at Flatline and his first impression was a Cherry Pie Q, so the fact that he came back means he is either a glutton for punishment or totally committed to improvement (..or both!).
YHC “tried” to start the workout with the disclaimer and mission of F3. It was a pretty much flawless reciting of the mission here:
The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Then we went..
WARM-O-RAMA (apparently Flatline has no warm-o-rama so we sped into this part fast and didn’t stop)(also because CherryPie was a whopping 30 seconds late, we sped away to make him feel like he was behind .. that was the only time that he was behind all morning)
Mosey to each corner of the parking lot. While there:
10 x merkins IC
10 x ISTs IC
10 x SSHs IC
10 x LBCs IC
THE THANG
Partner up, Buddy Rush the long way to the Outdoor Amphitheater (Winston Square Park)
New F3Exercise?!?: Buddy Rush is an Army term for a paired movement technique. It involves partner 1 in the prone position (theoretically providing cover) while partner 2 sprints forward for 3-5 seconds. At the end of 3-5 seconds of running, partner 2 gets into a prone position to provide cover while partner 1 then sprints for 3-5 seconds. Rinse and repeat. Can also be called bounding. It resembles a stretched out leapfrog with no touching or jumping. Rather than prone position, we stayed in plank for the exercise.
Gather at center stage of amphitheater, dispense directions for digging our way out! (return to center stage after each progression up the benches (1, 1-2, 1-2-3, …), bear crawl back to center stage each time and wait for the six!
Heels to heaven (x 15 OYO ) at center stage, bear crawl to first level
- Irkins (x 20 OYO) on first bench
- Dips (x 20 OYO) on second bench
- Alternate leg step-ups (x 15 ea OYO) on third bench
- Dirkins (x 15 OYO) on fourth bench
- Cliffhanger Flutter Kicks (x 15 ea OYO) on fifth bench
- Box Jumps (x 10 OYO) to the top!
Gather at top, buddy rush back to the parking lot.
MARY
American Hammer x 10 IC
Penguin Crunch x 10 IC
Peter Parker x 10 IC
THE END
COT
Announcements: TheSHMED is a thing this year. It’s a 24-hr exercise event. Expect 4 workouts, a running route, rep count competitions, and much more! It’s a fundraiser for Crisis Control Ministries and info can be found at theshmed.com
Truck Stop announced a praise that he is back to work coming off of furlough this week. Great news because he is too young to be retired!
The Work met last night with interesting and challenging conversation. Any and all PAX are encouraged to join in Monday evenings. DM Wobegon (@wobegon_F3) for details and access.
Well done men, it was truly a pleasure to be with you!
