The ShovelFlag was planted at 0650 in the misty gloom for a final workout before the F3 Nation is sub-divided:
Pax:
Tryon
BlackBird (QIC)
Beckham
Spoons
Haywood
Exeter
Dark Warrior
SweeperBoy
Super Dave
McGee
Red Rider (Kotter)
Harley
Purple Crayon
Crotch Rocket
Kit
RoboCop
Glad Handler
Holtz
Waco (QIC)
Wichita
Snap Fade (Kotter)
Silver Truck
Tennis Whites (Kotter)
Joker
Antonio Table (QIC)
Tango Delta
The Cougar
Senor Chips
Peggy (FNG to F3 AG)
Carter (FNG)
Nathan (FNG)
Redding’s EH (FNG), sorry but we can’t remember his name
My Little Friend
Moses
Ann & Hope
and…wait for it…
The Colonel (BHWTU)
The Thang (3 groups @ 20mins each):
Antonio Table’s Cycle
Workout inspired by Latta: Table's Trails
- Run to side entrance of football field - Moniteur's Ladder: Ladder of Fire (x5) - 4-count donkey kicks at top, burpees at bottom
- Run to field behind Selwyn - Rock's Rock-Hard Ab-o-rama: Mix of bicycle, flutter kicks, high flutters, dollies, Rosalitas, little baby crunches
BlackBird’s Cycle
Run to side parking lot:
Side straddle hops (1st Group only)
Zuzanna (5 mins 1st Group; 4 mins Groups 2 and 3)
Run to Sen Ramos' Office:
Legarama
Squats, People's Chair, Squats
Run to Lower Field:
Robert Plants, in honor of LZ's lead singer's b-day today: (5x 1st Group; 3x Groups 2 and 3)
Waco’s Cycle
Warm-up (group 1 only)
Side straddle hops
Mountain climbers
Wichita’s Push-Up Ladder (all groups)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 = 109 total
(each set followed by equal # of “Raise the roof”)
Partner Work (group 1 only)
Sit-up twists (one partner planked, holding down other partner’s feet)
Seal sit-ups
Misc (group 3 only)
Squats
Low Dollies
High Dollies/Rosalitas
Indian Run (All groups)
2 laps around AG track
Waiting for Group Convergence
Plankarama (Group 1, 2)
Little Baby Crunches (Group 1, 2, 3)
Imperial Walkers (Group 3)
Naked Man Moleskin:
- Tclaps to Dredd and OBT for their vision and leadership to create the F3 movement. Whether men realize it yet or not, F3 is a needed aspect to life…the growth of the F3 nation is a testament to that fact. We missed you out there today, brothers.
- WarDaddy was Tryon (48)
- WarBaby was Beckham (22)
- Abacus handy? - in celebration of the final Saturday combined AG workout, the Pax was separated today into thirds as opposed to its historical halves. After a few moments of considering how to do this, the Pax quickly gained its senses and separated itself roughly into thirds - just prior to intervention and a count off by 3s.
- TClaps to OBT, Moniteur, Rook and anyone else in the F3 Nation that participated in the 10K at the USNWC.
- The Colonel was sporting new gear this morning…camo cargo workout pants. Not sure if he misread the thermometer, hasn’t done this week’s laundry, is trying to be a trend-setter, or it’s just wishful thinking for Fall weather. Whatever the reasons, we’re glad he didn’t go TU in the heat.
- 74 incurred a Level 4 UA after hard committing to TangoDelta during last night’s late-night happy hour. TD even went through the trouble of securing a sitter, not an easy task as 6:30am is not a preferred time for college girls, only to be waved off by a boxer-clad 74 when TD made the carpool stop. (Note: The QICs had this as a "stiff Level 3 UA," but I'm going to take the liberty of upgrading to a Level 4. Any time you wave a man off after he gets a babysitter so he can drive you to the workout is obviously a serious situation. -- OBT)
- Tclaps to MDW. For the second time in 3 months, she tapped into her babysitting network for an early morning gig. This time wasn’t even to help her man, Dark Warrior, win the Last Man Standing Competition, but rather just to help out a brother in need (TangoDelta).
- Moniteur's name was taken in vain at the Jacob's Ladder he inspired during Table's session. "So he invented it, but he doesn't have to do it?" the Pax asked. (Another note: Actually, Dredd is the inventor of the JL; Moniteur is just its most ardent and vocal proponent. -- OBT)
No comments:
Post a Comment