Ripken brought some of the Sunshine State to the Georgia Peaches. After being beat up by F3 Alpha twice during the week, it was time to deliver a beatdown F3 Suncoast style.
No FNGs, no disclaimer. Recited the 5 Core Principles and a short prayer, and initiated the Mozy. During the Mozy ,we added some High Knees, Karaokes, Toy Soldiers and Butt Kickers.
“Circle up-to-Warm up” brought the usual Ripken Jacks: SSH, Push Jacks, Seal Jacks and yes….Richard Simmons…much to Bing’s (F3 Suncoast Nan-tan) dismay. The F3 Alpha guys were thoroughly warned of the gender confusion implications should someone witness this display. Fortunately it was early and traffic was light. We added some Imperial Walkers, Hillbilly Walkers and Moroccan Night Clubs to revive our manliness.
The Thang was a Merkin-fest with some heart rate maxers. We did 25 reps of all exercises. This was a penance for the Falcons losing the Superbowl two years ago by giving up 25 points in the second half to the Patriots (This suggestion by F3 Suncoast-Recall).
- Merkins
- Wide Merkins
- Diamond Merkins
- Offset hand Merkins
- Carolina Drydocks
- Dips
- Run to end of parking lot and do Dirkens.
- Lunge walk from station to station. Run until the six is in.
To give our arms a rest, we did a leg rotation, 25 reps each (of course).
- Squats
- Squat pulses
- Saturday Nights
- Monkey Humpers
- Calf Raises
- Mountain Climbers
- Run to end of parking lot and do High Knees with Twist
- Bearcrawl from station to station. Run until the six is in.
Back to the Merkins, this time the rotation was only 10 reps each…representing the amount of points the Falcons should have allowed. Teaching point: Don’t criticize without giving the correct behavior to follow!
Lastly, we finished with 10 minutes of Ripken Suicides. Picture a basketball court with traditional suicides (foul line, half court, foul line, end line). Touch each line. The trick is that they are done on a 1:00 minute interval. Most Pax finished, a few modified. No one Splashed Merlot, but I’m sure a couple chocked it down.
The COT included praises of a new job and safe travels. Prayers for injury-free baseball, and a Pax’s family coming that raises his blood pressure.
The F3 Alpha Pax was gracious to allow me to attend 3 workouts, be the GQ and invite me to their church…truly the culmination of all 3Fs in a short week in Hot-lanta. Looking forward to next summer’s trip.
Godspeed,
Ripken
@srqwealth