12 PAX showed up at the Firehouse for a well-planned and thoughtful beatdown by YHC. Flowing through YHC’s mind were the musical stylings of The Goodie Mob, part of the Dungeon Family and featured on many of the other member’s albums. Particularly their album “Soul Food,” as I was about to use one of my favorite past times from my past and share it with the PAX as part of the beatdown. Goodie Mob’s name was also in mind as we were going to do all exercises as a “mob” and keep the reps low as to encourage perfect form. YHC thinks Goodie Mob captures the spirit of F3 well.
It won’t be easy, but its surely not impossible. ~Goodie Mob
Warm-O-Rama
Mosey to the Entrance hill
15 SSH
12 Windmills
10 Cotton Pickers
10 Imperial Walkers
Get your legs ready by running backward up the hill for a piece.
The Thang
We started with some mucho chesto. We ran down the hill and along the parking lot stopping at every light pole to hit up five merkins rotating through regular, wide-armed, staggered right hand forward, staggered left-hand forward. 15 total light poles in all, stopping at the light pole with the fribsee.
YHC then planned to do some Mandy Patinkin Wham-O lunge walks on the field, but it looked dark. So a quick audible had us prepped to do them in the parking lot. The PAX lied on their backs while the Q threw the disc. Everyone then sprints until it lands, and then lunge-walks to the resting spot. YHC had NOT planned for freezing temperatures and with the first hit of the frozen plastic on the concrete, the disc smashed into smithereens. We tried a second round, but that made it worse. (RIP “Three Pint Challenge” Disc. Now the three pint challenge will have to occur without instructions.)
Having to audible, we partnered up for some catch me if you can with burpees. One partner ran backward while the second partner did five burpees and had to catch them. On the lower lot of the Firehouse this was especially challenging as its terrain is like a bowl. After a lap and a half, we halted to wait on the six, knocking out some LBCs and Flutter Kicks to wait on the six.
Then to honor the Dungeon Family, the partners did alternating Belgian Split Squats and Makhtar N’Diayes. We started with 10 each leg, and worked our way up to 15, then 20.
Cadence “up, down” (Jump as high as you can, sprawl on the ground) mob mosey to the driveway leading to the flag where each pack picked out a coupon.
We then did 11s with coupons. Goblet Squats at the bottom, Upright Rows at the Top. To quote cricket, keeping count was hard because “I was too busy counting all the ways I hate Wham-O.” PAX made it to five and six before time caught up with us.
Mosey back to the flag to hold some Mary. Rolling boats, and High/Low Planks.
COT
Prayers for Homeboy’s father as he awaits biopsy results.
Reuben brought a good word of doing all things with our heart, mind, soul, and strength