What rain? After a washout yesterday in Greater Atlanta the skies parted and provided the 10 Pax in attendance today a glorious morning to put in some work. Here we go.
Warm-Up:
Being a fan of the mighty?? Miami Dolphins was excited to come across Ray Finkle’s in the Exicon last night. We started with 10x each leg of Ray Finkle’s and we found out quickly the Pax in large could use some stabilizing drills in the future as balance was off most notably YHC’s. Next exercise brought out old faithful SSH for another old faithful 15 count.
The Thang:
Quick mosey post warmup to the Field of Dreams. We started with suicides starting at home plate sprint to the P mound and back then to 2B and back and finally call was made to make your momma proud and sprint to CF fence and back.
After a 10 count we partnered up for the following:
15 Bonnie Blair’s (left leg+right leg=1) at each base for a total of 60 Bonnie Blair’s. In between the bases we took turns with a wheelbarrow to the next base. The Mumble Chatter started by the time we reached 1B with a few Pax asking what’s the exercise again?
Since we were all grouped back at home we did another suicide round to P, 2B, and CF fence. The leg turnover rate was a little slower than our 1st suicide round thanks to beautiful Aunt Bonnie.
The next gig led us to the Pitcher mound where we circled up for a round of Jack Webb’s. This was done with a 1X4 count Merkins to Air Presses. Nothing quite like the burn of JW by the time 8 Merkins roll around and never disappoints with a grind to the finish.
Back to home plate for our 3rd and final set of suicides.
Having the time management skills of a 5 year old this was all that was on the original winkie. Time to improvise, which I’m a raving fan of and a founding member of ADD nation.
We moseyed to the planters for a round of 11’s. The Pax were instructed to find an aggressive part of the planters and we began with 1 Derkin and 10 Box Jumps. Max heart rate was achieved again.
With even more time to spare we moseyed to the rock pile and back to the hill by the FOD for a round of Dizzy 50’s:
- 50 Curls
- 50 Bent Over Rows
- 50 Skull Crushers
- 50 Overhead Presses
Each set was broken up by a backwards run up the hill.
With 6 minutes to go we convened back at flag for several rounds of Mary. The Pax must have all enjoyed their workout since during a round of Mary led by Miller Time he looked up and the Pax was mulling around and stated “I didn’t know we were quitting at a 15 count fellas.”
COT:
- Prayers for Pitstop’s cycling buddy who remains in a coma after being struck by a car while on a ride.
- Prayers for Special K’s hammy and speedy recovery.
- We welcomed Cookie’s brother from JAX (FNG) Terminator to F3 today. Terminator is planning to start an F3 group in his area and felt right to send him off with a beast mode name as he mad recruits Sad Clowns and connects with fellow HIM’s. Great to meet you today and best of luck with upcoming launch.