It was a cold morning at 38 degrees upon arrival at SSCC. I’ve been looking forward to bringing this workout back to the PAX and it didn’t disappoint. I shed my outer layer very quickly and Siri commented that I was sweating, which I truly was.
7 total pax in attendance, YHC, Butterfinger, Mrs Howell, War Chicken, Mr. Brady, Siri, and our guest, Prime, from VA.
Took our time with various warmups, including SSH, LBAC, Weed Pickers, and some slow, intentional lunges where we held the lunge down for a good stretch. Finished the warmups with a quick mosey to the parking lot entrance and returned for the workout.
The Workout:
AMRAP rounds of 45 seconds on and 15 seconds recovery.
Take turns going around the circle, skipping the current exercise to jump into the back of my F150 truck, tap the cab, jump out, and repeat. Some modifications were encouraged if needed. I asked everyone in the circle to pick a number between 1-10 to choose who would start at the truck. My number was 9, and War Chicken came closest with 7.
ROUND 1:
MERKINS
BIG BOY SITUPS
BICEP CURLS
FLUTTER KICKS
THRUSTERS
ROUND 2:
BURPEES
AMERICAN HAMMERS
TRICEP EXTENSIONS
SQUATS
WONDER BRAS
ROUND 3:
OVERHEAD PRESS
LBCs
CAROLINA DRY DOCKS
MOUNTAIN CLIMBERS
BENT-OVER ROWS
ROUND 4:
Dealer’s Choice – starting with Mr. Brady who called out “Box Cutters”.
45 seconds of Box Cutters sucks. Just sayin’.
At completion of 4th round we were almost out of time but wanted to get in a little stretching. Prime was gracious to lead us through a few stretches and we called it a day at 6:15 on the dot.
ANNOUNCEMENTS:
GoRuck event in SAV this weekend, and 5-Year Anniversary event on 3/20.
PRAYER REQUESTS:
None – closed out with group prayer.
Naked Man Moleskin
The beautify of F3 is the ability to be a MAN. For me, MAN stands for “Modify As Needed”. There’s a real balance between modifying too much and being lazy, and then being pushed to excel. Each of us has our own strengths and weaknesses and must choose. I’m dealing with two separate issues in my shoulders and a worrisome issue in my left arm that is directly impacting my ability to do what I love more than anything – play piano. So, I have to modify here and there. Mr. Brady was not jumping into the back of my truck, but he was cranking out some nice, deep tricep dips off the tailgate. A couple of weeks ago, I had to stop in amazement as I saw War Chicken doing 100% correct full-blown pullups.
These men inspire me. They are getting after it.
I’m watching my parents decline in health. My sister reminded me that so much of what happens in our bodies is hereditary and all I see is big red flags, warning me that if I am not careful, I’ll decline way earlier than I should. It makes me want to push harder, wake up, work hard, and make good choices.
And that is why we wake up in the gloom.
That is why we challenge one another.
That is why we text, email, and call when someone quits coming.
For those who are making the effort, I raise my glass. Well done!
F3 St. Simons 