THIS DOESN’T SEEM LIKE A GOOD IDEA

YHC rose to the sound of heavy rain and lightning lighting up the sky. There were HC’s the night before but would they show? The voice of reason, aka the M, didn’t awake to remind me of the weather, si it must be OK to go. It was a driving rain storm the entire trip with lightning all around. Driving rain storm, I was driving and it was storming, driving rain storm…get it? Holiday and Cooter has already checked out, maybe they are the smartest guys in F3 for a reason. Monkey Wrench and I have said on many occasion that it doesn’t rain on an F3 workout. Truer words have never been spoken as the skies lightened up as YHC drove to the AO. Upon arrival two trucks and a car ready for the workout. Soon the other PAX as we began the countdown 5,4,3,2,1. Villa made it clear to YHC that the porch at Red Fish would make a fine place for a band workout. This was documented for further reference but it was not needed today. 7 men beat the rainy fart sack and joined YHC for the Band of Brothers. 3 F’s given and a mission statement with reinvigoration and invigoration inserted to cover all the bases.

WARM-A-RAMA

Mosey around the triangle by the fountain and stop half way for SSH’sx20, Sun Gods x 10 each way and Abe Vigodasx15. Mosey the same way we came and stop in front of Saltwater for Cotton Pickersx15, Imperial Walkersx15 and the classic stretch. Mosey to the cutting board

THE THANG

YHC was going to try and combine the bands with a little cardio on the backside. He last time YHC Q’d the bands he was chastised for not using the bands enough.

Bicep Curls x20 each arm/Step Ups x 20

Overhead Press x 20/Star Jumps x 20 YHC realized that no one in this group would be picked first for the basketball team. We resembled the movie “White Men Can’t Jump” and they were right. Devlin McGregor’s one legged star jumps were a sight to see

Squats x20/Table Top Earkins work your way up to 5. Don’t know what this is? Never heard of it? Another exercise from the mind of Ron Burgundy. Start on one side of a picnic table and do an earkin, run over the table to the other side and do 2 earkins, go back and forth until you reach 5.

Mosey around the triangle

Seated Row x 20/Box Jumps x 20

Chest Press x 20/Hillbillies IC x 20

Front Raise x 20/SSH x 20

5 burpees because YHC forgot to do them when we came back from our run

Mosey around the triangle and do 5 burpees OYO when you return

We would rinse and repeat the above exercises doing 10. At some point during the exercise YHC mixed up the order and Villa was quick to point it out. I learned from Duck Butter to never let the PAX anticipate what was coming next. I covered my mistake with that logic

After our last run the PAX did 15 earkins, dips and derkins SC

MARY

American Hammer x 15

Protractor took us out for Hard Stop

COT

Workouts tomorrow, check Slack

Prayer concerns for my friend Dan Carr who is recovering from surgery. He still has his sense of humor. He sent me message today that stated: The only bright spot has been my ability to point my ass at Keenan stadium day and night. Prayers for Crow Bars friend Scott Johnson, Villas friend Paul and YHC’s dad who are all suffering with serious illness. YHC took us out with thanks to God for all he has given and does for us.

YHC took a moment to talk to the PAX about reconnecting with those that have fallen by the wayside. It is easy to stop coming when you realize no one cares if you show up. The truth is the day you don’t show is the day your needed most. Gobbler has been steady for about 2 months now but he couldn’t do it without some support from the same guys day in and day out. Wilson could easily be his inspiration. Who are you inspiring today? It was good to see Devlin out and I am sure he has an effect on Crow Bar. Dance Hall hates burpees but he showed anyway. Villa went through a time of no shows but has found his mojo again. Immigrant has Q’d the bands a lot this year but I have never heard a complaint. All the men that showed today made me better and I hope I made them better. Your challenge is to pick an F3 member who has been absent and get them back. Remember…It’s Fun.

YHC Ron Burgundy