AO: The Workshop (Surf City Surf Shop)
PAX: Blue Steel, White Chocolate, DOT, Tiny Dancer, Dino, Tank, Ugly Stick, Trump, Shuts & Ladders, Gen-X, All About That Base, Closer, Mozart, DuckBoat, HushMoney, Flying Wasp, Dixie Chick, HushPuppy
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
1. Workouts are always free
2. Are open to all men
3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed.
5. End with a COT
YHC was pleasantly surprised at the warmer temperature this morning in the gloom. High 6os made it a perfect morning in the gloom. 18 PAX arrived at The Workshop located at the Surf City Surf Shop parking lot. YHC tweaked his hammy during the 6 mile EC run @ The Ambassador in F3 Raleigh on Saturday. This meant that today’s Q was going to be a nice little Staycation style. No better way to have a staycation than with some Cinder Blocks!!
Gravel Pickers x 10
Good Mornings x 10
Seel Claps x 15
Hillbillies x 15
PAX quickly found out that they would be staying put at the parking lot for the beatdown. This led to already some grumblings from PAX. What would they ever do without the predictable run to the beach?!?!? The cinder block were placed in a group at the center of the parking lot for……….
THANG 1: MUCHO CHESTO; Block Style
10 Minute AMRAP with 3 stations:
Station 1: Top of the shopping center walkway- complete 22 merkins (11 Wide & 11 Diamond)
Station 2: On the benches of the same walkway- 11 incline merkins & 11 Decline Merkins.
Run round the walkway, down the ramp, then to the center of AO.
Station 3: 11 Block Merkins & 11 Block chest press
Run around the parking lot, up the other side of the walkway.
Repeat until timer goes off.
This AMRAP was particularly a strong point of #GrumbleChatter during the work out. Ugly Stick and Dino both seemed not too happy during this portion. This amused YHC. Mucho Chesto was completed and the PAX carried the Cinders down to the parking spaces in between the surf shop and bank.
THANG 2: Rifle Carry Relays
PAX Split into 6 groups of 3. Each group had 1 cinder block and a cone approximately 30 yards away. Each PAX in the group would complete the exercise cycle 3 times.
5 Block Thrusters; Rifle carry down to the cone, around the cone, back to the start; 5 block merkins.
Round 2: 5 Block Thrusters; Rifle carry down to the cone, around the cone; Murder Bunny back to the start.
Many PAX decided to “modify” for Murder Bunnies. Instead they turned the exercise into Slider Bunnies since we were on pavement. Ugly Stick’s group unfortunately smashed their block due to the sliding. The group that chose to slide even left some lovely skid marks all the way down the pavement.
Carry the blocks back to AO for the FINIHSER:
FINISHER: Rifle Ring of Fire
PAX circled up. One PAX at a time would take the cinder block and rifle carry around the circle 2 times.They would call out an exercise for the rest of the PAX to complete during the rifle carry. Burpees seemed to be the hottest choice.
COT: Thanks to all the PAX who came out this morning in the gloom and got it done! Prayers during this time of giving thanks. Help us to see the little things in life to be thankful for, not just the the big things that are easy to see!
HushPuppy over & out!!!!