A beatdown designed by an accountant. In cadence.

AO: The Gladiator

When: 04/11/2019

PAX: Studfinder, Brownie, Moonshine, Viking, DC2, Renegade, Manchester, Spandex, Saint2O, Scar, SOX, Tebow, Postal, Black Box, Scrum, Puddle Jumper, Stroller

QIC: Stroller (@f3_stroller)

5 HIM posted for the Gladiator pre-run.  But where was Viking?  Only time will tell…

As YHC gave the disclaimer, Puddle Jumper came roaring in to get us to an even 16.  But wait!  Start mosey, and here comes Viking, on foot and from the opposite direction.  That’s what happens when you invent your own pre-run.

Warm-O-Rama:

Mosey to the upper pavilion parking lot.

  • SSH x 20
  • Weedpicker x 15
  • Imperial Walker x 12

The Thang:

Took a blind mosey up to the baseball fields to find the planters.  YHC wanted to have some fun with counts and cadences based on inspiration from MillerTime (why are all my best BD ideas from MT and Devito? I don’t care what everyone else says, those are some good dudes).  For each pair of exercises, alternate going 20-15-10-5 in cadence.  Civilian cadence (a/k/a single count) for the Mercans.

  • Mercan/Step-up
  • Overhead Clap/Seal Clap (arms up in between)
  • Dip/Leg Raise

The accountant jokes came out strong as we counted and counted and counted, but the shoulder burn session helped quiet the mumblechatter.  By the 3rd round the PAX were on top of it and getting in leg raise position before I could even call the exercise.  Or the dips were wiping them out.

YHC had enough planned exercises to last the whole time in the same routine, but time was running fast and I wanted to make sure a full-body beatdown was delivered.  Mosey to the back of the main parking lot and circle up to wait on the six.  Couldn’t resist another Mercan session to get us to 100, so did Mercans/Squats in the same sequence.  Then moved down to the field.

Quick B.O.M.B.S. session.  One partner will run to the red line and back while the other exercises.  Due to time, 50 reps of each.

Back to the flag for 5 min of Mary.  Freddy Mercurys, American Hammers, Mountain Climbers were included.  The best part of the beatdown was Puddle Jumper leading J-Los.  That dude can crank them out!  He was still going strong at 15 when I dropped, then at 18 he looked around and noticed that everyone else had stopped…

YHC finished it off with the Pickle Pounder.

COT:

Lots going on.  Ragnar and Warrior Dash this weekend.  Mr. and Mrs. Freefall at the hospital for 2.0 delivery.  Praise for PJ’s sister-in-law healed of a blood clot.  Prayers for Boomer’s daughter, Tebow’s colleague’s family.  I hope I didn’t forget anything!

Oh yeah, something about a Tillman Run.  Support SOX and run!

Naked-Man Moleskin:

Was reflecting this morning on how much I’ve benefited from joining F3.  No way I could have knocked out a 20 Mercan set when I started, and couldn’t have imagined leading that set.  Grateful that Spandex EH’d me and brought me out.  Introducing someone to F3 is a gift to them.  Who can you EH next?

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