3/1         3/2         3/4         3/13 (should have been 3/6)

16 Pax and YHC joined for a week long beatdown.  Everyday consisted of the same format: 3 sets of 4 exercises, at increasing number of reps – 5x, 10x, 15x, 20x. do each set 3x’s with short runs, moseys, bear crawls, lunge walks, etc. between.

HUGE props to Mr. Brady foe being the only PAX to post all 4 days of SIRI week…heck even I missed a day and I was the Q!!!  Loveseat, Dodgeball, Butterfinger, and War Chicken all made three out of the four and I guess there’s an argument that maybe more would have made all 4 days but knowing I had to Fartsack Day 4, they may have done so themselves…  For the rest of the 16, I thank you for your participation.

The Thang:

Over the course of the 4 days we ended up crushing 1800 total reps of 29 different exercises. And here they are: 180 BBS, 135 crunchy frogs, 120 squats, 120 flutter rosalitas, 120 lunges, 120 dips, 90 crunches, 90 Carolina dry docks, 90 merkins, 60 weighted lunges, 60 monkey humpers, 60 squat jumps, 60 weighted squats, 60 burpee, 45 SSH, 45 Peter Parker Parker Peter, 45 weighted WWI situps, 30 hand-release burpee, 30 WW merkin, 30 mountain climbers, 30 curls, 30 tricep extensions, 30 smurf jacks, 30 lats, 30 step ups, 15 burpee (choice), 15 weighted burpee thrusters, 15 pull ups.

It was quite interesting how different each day felt both by hosting on a different setting and by the order (and reps) of the various exercises.  Tuesday, with the weights, was sneaky tough and I thought TH at the 3 different areas around OPES was brutal.

Naked Moleskin:

There was never in my future (so I thought) a scenario that I would be leading (Q) a group of men in a bootcamp style workout.  Never for 4 days in a row.  And not at 5:30a!  F3 is a lot of things to a lot of us guys.  To me, it works.  The time, locations, guys, exercises and the format – IT ALL WORKS.  Thank you for inviting me in…

Now, back to what I learned during SIRI WEEK 2021.  We had one “lost” PAX on Sat, brief as it was, Mr Brady was littereally out of our sites for 6-8 minutes.  Who new how much he wanted to go up into the lighthouse (maybe next time Mr. Brady).  Blackberry took a few weeks off and decided to make an epic return on TH of Siri week.  That didn’t go so well for him or the poor bushes he spilled his merlot.  If you offer Free Coffee all types of creatures come out of the Gloom – Hee Haw worked hard on Sat and enjoyed an Irsh Coffee with the 6 of us.  Luigi rolled in the parking lot as Coffeterria was announced but I guess decided to walk his puppy and not join us at the table…maybe next time.  And , each warm up I did the usuals; SSH, Tappy taps, finkle kicks, a few times a Merkin ladder (1 to 5 or 7 and back down) but then I introduced the new version of the “Motivator” – 1 calf raise, 1 jack, 1 SSH; 2 calf raises, 2 jacks, 2 SSH, 3,4, 5, 6, to 7 and then back down…killer! We are still not sure if that warms us up or just makes our legs tighter.

Until next time fellas…

Get up and Get After it!

Chad Goehring




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