Deflection Beatdown

AO: Boneyard

When: 2024-09-02

QIC: Speedo

PAX (11): Cox, Darkside, Floater, Manscape, NRA, Sea Monkey, Shrimp, Speedo, Stifler (Boneyard), Zohan, Freefall

Preamble:

Late start and competing IPC workouts made this morning's turnout a question mark. Eleven men answered the bell including an FNG! With this being my five-year anniversary of starting F3 there were some 'five' themes scattered throughout.

Warm-O-Rama:

Mosey randomly around until we stopped for 12 each IC:
  • SSH
  • Copperhead lunges
  • Weedpickers
Then some OYO Michael Phelps, Monkey Arms and Hangovers.

The Thang:

Mosey to the stairs where we ran up and down five times. Mumblechatter volume was around a 3 with a lot of aggressive inhaling and exhaling. Mosey to the lacrosse field where YHC gave credit to Zohan for what we were about to do. It was an easy 4 corners using just half the field. One burpee per corner then hold for the six. Rinse and repeat with two burpees at each corner but each burpee included two merkins. Hold for the six. Logically following our pattern, we then skipped to five burpees at each corner, each with five merkins. Mumblechatter volume temporarily dropped while aggressive inhaling and exhaling continued then volume increased at the end. I think they were all just thanking me at once...that's what I heard at least. Mosey to the field just past the bocce ball courts for something the exicon calls Rampage. At the top of modest hill we did five compass squats (a set of four jump squats rotating 90 degrees between each squat) then bear crawled down the barely wet and slippery hill and did 10 big boy sit ups at the bottom. Crawl bear back to the top and then rinse and repeat. Mumblechatter volume = 7. Mosey to the Wall That Heals where we started with 50 LBCs then broad jumped the first stretch, repeated the LBCs in the middle then lunge walked to the other end and did 50 more LBCs down there. Mosey to the random parking lot in front of the Park Place building for an introduction to the Speedo Circuit:
  • Sprint to the end (~50-60 yards)
  • 25 alpha flutters
  • High knees for 30 seconds
  • Five dive bomb merkins (upward dog position to downward dog then back up = 1)
With time running short we went to the upper parking lot (next time FOMO circle, next time) for some apple turnovers. Bear crawl two spots, then flip over and crab walk two spots, repeat. Stifler was in overdrive this morning and is clearly accelerating his fitness! Back to the flag for a little mary before time was called.

COT:

We welcomed FNG Freefall. He is clearly not skipping any workouts and we are glad he found F3. Praise for 13 year anniversary for Stifler and his M. Prayers for BRR guys this coming weekend. The six was Sea Monkey who told us about his name origin and inspired us with some words about what F3 means to him. He did a great job other than lying about his age :)

Naked-Man Moleskin:

Five years! A lot has happened in that time. We got through covid, one of my sons got married, we have added a lot of guys to the F3 ranks, and so much more. Thanks for being part of this community that means so much to me. --Speedo out

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