- When: 5.2.19
- Workout Style: Bootcamp
- QIC: Navy
- PAX: Dash8 (respect), Couchpotato (respect), Pillbox (respect), Blart (respect), RonBurgundy (respect), Gertrude (respect), FrankNBeans (respect), Brocovich, Kiwi, THE TonyRomo, Sparkles, Purplerain, Birdman, Plunger, Cooter, Princess, DumpsterDawg, Cheech, Shaft, Pasquale, Navy (QIC).
- AO: Cape Carteret Expansion, Croatan High School, Rolling Stone
YHC rolled in just after 0500 to find the greatest Site Q setting up for the Greatest AO in Carterico. Before anyone else arrived, Princess had his entire DJ booth set up, tunes rockin’ and disco lights flashing. All YHC could think is…NOW ITS A PARTY!
At HS we were 18 strong and started off with a full rendition of the welcome, disclaimer, and 5 core principles. Yes Pasqually, YHC forgot the 3 F’s. Shaft and Couchpotato came in hot on 4 wheels (two each) and made it to the circle nearly on time costing us just 2 burpees. YHC opted for a rolling WARMARAMA to get things moving and keep the palpable sense of excitement alive. We rounded the parking lot and stopping along the way for the following:
- R over L, L over R
- Down Dog, Pedals, Cobra
- Moroccan Night Cubs IC x 10
- Cheech Slap Fights IC x 10
- Hairy Rockettes IC x 10
- Hill Billy Squats IC x 10
Somewhere along the way Dumpster Dawg slipped into the formation silently like a ninja. 4 Burpees OYO.
Next we formed two lines and completed an Indian Run to the bleachers. (Birdman asked that I make an announcement that the proper way to do this exercise is for the group to jog and the last man to sprint. He tries, each and every time, to teach us proper form. So far, to no avail.)
At the bleachers, YHC doled out crystal clear instructions on how to complete “Bleacher Snake Circuits“. It was obvious from everyone’s near perfect execution that the instructions were understood and everything went exactly to plan, just as YHC had envisioned it the night before in his mind. In any event, we spread out and found the pre-determined/pre-printed exercises strategically placed around the bleachers at top and bottom of each set of stairs. The idea was we would complete 10 reps of the designated exercise then rotate clockwise. The exercises were as follows:
- Plank Jacks
- Toe Raises
- Mountain Climbers
- Copperhead Squats
- Diamond Merkins
- Imperial Walker Squats
- Jump Lunges
- Double WIde Merkins
- Star Jumps
- Bobby Hurleys
- Boss Tweeds
- Pickle Pounders
DumpsterDawg enjoyed the Bleacher Snake Circuit so much he couldn’t stop talking about it. I can’t even count how many times he said “Great job Q” or “Nice one Q”. As a way to say thank you to ole Double D, YHC decided we would Omaha and move to a little something brother Laettner showed us one cold morning at the Boondocks. Pax were told to partner up for the famous “Laettner 500”. This is a simple partner exercise where
- Partner A is in BTTW, while Partner B does 25 Side Straddle Hops.
- Swap, rinse, repeato until each partnership reaches 500 total SSH’s.
This was just YHC’s way of saying thank you to DD for all the complements! Special props to Brockovich who did one-handed BTTW so as not to injure is bad shoulder. Holy Crap Brockovich! After that bit of fun, we moseyed to the site of Tony Romo’s Triple D University for some leg work. Here we completed the following:
- Right leg Step Ups SC x 10
- Left leg Step Ups SC x 10
- Glute Bridges left leg out IC x 10
- Glute Bridges right leg out IC x 10
- Glute Bridges no leg out IC x 10
- Dips left leg out IC x 10
- Dips right leg out IC x 10
Then we moved to the wall for the following:
- Buttercups IC x 10
- Commrade’s Chair IC x 10
- Peoples Chair with toe touch IC x 10
- GrisWALLds IC x 10
- Dirty Hook Ups IC x 10
Back to the flag for 6 MOM led by the Pax:
- X-Files (Navy) IC x 10
- Birdman Crunch right then left leg (Birdman) IC x 15
- 10 Hand Release Burpees (Gertrude, Per Gertrude’s Rule of which YHC was not aware)
- 52 LBC’s SC (Dash 8)
- 52,000 Supermans IC (as only Couchpotato can provide right up until HS)
Announcements: Sat May 4th Purplerain and Western Carterico 2nd Anniversary! Convergence with Hero at FOD to celebrate. Sat May 11th Jacksonville Launch. Meet at Mills & Thomas Furniture at 0615 for a Clown Car. Later that day F3 BBQ at Dash8’s house. Start time 630PM. Bring your M and your favorite beverage, BBQ provided. HC to Dash8 or Navy.
Prayer Requests: Maytag’s 2.0 in the hospital with Rocky Mt Spotted Tic Fever, HolidayMansion/Devlin-Macgregor and their families with their mother’s passing, Ashley/Laettner and family with Ashley’s treatment, Dumpster Dawg’s Aunt with Cancer treatment, Little John/Lassie and family. YHC was honored to take the group out in the BOM.
Special thanks to Princess and his M who had coffee, doughnuts and water ready for the PAX as we finished up for the morning. WOW!
Moleskin: Today was humbling for many reasons not the least of which is the lengths to which Princess and Dash8 went to make it special before the day even started. A birthday is one day when it is easy for your thoughts to turn to selfish things. But the second blessing of the day (waking up next to my M is always the first blessing) is the opportunity F3 gives me to start the day in service to others and turn thoughts away from myself. In a small way, planning a workout gives us the chance to think about what will be entertaining and enjoyable to others while helping us all achieve our fitness goals. We think about the mission statement, the core principles, the 3 F’s. We think about how to keep the gazelles entertained while making sure we don’t loose the six. We are forced to think outside of ourselves…and that is a wonderful facet of membership in this group.
Thank you gents. I can’t think of a better way to start my 53rd year on God’s earth.