Two years ago, YHC posted in the gloom as an FNG after much EH-ing from Flo, Boomer, Sunshine, and El Matador. Flo was Q. What followed was a 45-minute sweat fest YHC suffered through, before throwing up in the parking lot promptly after the COT. If pain is weakness leaving the body, then at F3, the FNG inaugural puke is the sad clown leaving the body.
In Flo’s honor, YHC dug up his two-year old backblast and replayed it as faithfully as possible.
Mosey lap. Butt kickers, high knees, and side shuffles
Circle up. Merkins, Copperhead Squats, Imperial Walkers- 10 IC
Mosey to Hurricane’s / Bakery for some SSHs- 10 IC
Mosey to the field my kids call O-Zone field. Weed picker – 10 IC
This is your textbook “string of pearls” workout. YHC kept Flo’s Harry-Potter-novel-sized backblast close at hand as we worked through the program.
Stop1: O-Zone Field
Form up into four groups of four PAX apiece
Each group makes a single file line facing the church
The PAX at the end makes his way to the front, weaving through the group
Group: Fast feet, high knees, or butt kickers as you wait your turn.
Traversed the field, groups racing each other. Stop at parking lot.
Stop 2: Small lot 1
Suicides, using the islands – mumblechatter that YHC chose the orientation where we have four islands instead of three. Sorry, acceleration hurts.
5 Mike Tysons at the start of each round
5 reps of Alpha-count Bonnie Blairs for the first round at the closest Island
10 reps of Bonnie Blairs for the second round at the middle island
15 reps of Bonnie Blairs for the third Island
20 reps of Bonnie blairs for the fourth and final island
5 Mike Tysons back at the starting point, AYG across the whole parking lot..plank work for the six…then mosey to the adjacent lot
Stop 3: Small lot 2
Partner Catch Me if You Can (in the adjacent lot)
Partner A 5 burpees
Partner B does Bernie Sanders clockwise around the lot
Partner A looks up and then catches partner B
5 minutes of this fun…
Circle Up or Downs
PAX make a large circle and fast feet
The “Call” rotated from PAX to PAX in a clockwise rotation
They could call either “Up” and everyone would jump or “Down” and everyone would burpee
2 rounds of fun here, with questions for the Q on whether the plan was to make everyone throw up at this point, in remembrance of the Q’s first post.
Stop 4: Chapel Hill
Mosey over to the Chapel for some Bernie Sanders hill work (Flo’s backblast indicated mumblechatter at this point, so PAX were informed that to be faithful they’d have to mumble chatter at this point. Cue Joe Pesci grumbling from Home Alone)
Down the hill forwards and back Up backwards i.e. Bernie
Down and Up (backwards) and Down and Up (backwards)
Quads on fire at this point, form two lines for Indian Run back towards the flag for Stop 5
Stop 5: Far south end of Hooch parking lot
Lt Dan’s – it’s a Flo workout plan so you know the legs are going to be on fire
1 x 4 ratio of Squats to Walking lunges…got all the way up to 8 and 32 when we were pretty much back at the flag
Back at the flag, imagine the horror at the sight every PAX dreads – Hurricane Sally sent her minions ahead of the storm to blow over our F3 shovel flag. 13 burpees for all PAX.
Flo, Stickers and Hasselhoff finished the morning with 3MOM: LBC, Dolly and Box-cutters.
Prayers for Feathers’ dad who was in the ER last night, and for Puff Daddy’s mom going into neck surgery next Monday. Thanks for the break in the temperatures and the cool breeze. Prayers for all of us to rely more on our heavenly Father in our roles as humble servant leaders in our various spheres of influence.
Tailgate Coffeeteria finished out the morning. No puking this time for YHC.
Thank you to the small group of HIMs that patiently EH-ed me for the months and years before I actually posted for the first time two years ago. I look up to these guys more than they know and consider myself blessed more than I deserve to call them friends.
Thank you to the wider F3 community of HIMs that have challenged me to accelerate my three F’s beyond what I could have thought imaginable if left to my own devices. I would not be the man I am today without iron sharpening iron over these past two years, and I pray for many more years of the same.
If you check the backblast link in the preamble, you’ll see most of the PAX from my FNG workout continue to post two years later; you guys are my heroes, and I want to be like you when I grow up.