Up in Smoke?

17 strong showed up in the Gloom at Highland’s Mettle today for a Gump created beatdown dubbed “Single Spot Smoke.”  Buckwheat led the charge in his virgin Q and it showed!  Gump’s back is still jacked up, so he must’ve designed this beatdown to instill the pain he is dealing with on his fellow F3 brothers.  Thanks, Gump. Get well soon!  The good news was, we didn’t have to leave the parking lot and there was no running involved.  That bad news, we didn’t have to leave the parking lot and got smoked like what Cheech and Chong used to do back in their epic movie days (and probably still do). There was no room for idle chatter as we went hard throughout. At the end of the beatdown, I was so excited to have led such a fine group of men that I forgot my own name!!

Warmup:

SSH x 15
Merkins x 12
Imperial Storm Troopers x 15 (Q’s first error, struggled with the cadence)
Arm Circles (small, large, forward, and backward)

The Thang:
1 Bupree
10 Squat Presses (Thanks for the demo, Stoli)
2 Burpees
10 Single Arm Clean and Press (10 Each Arm) (Q jacked up the demo)
3 Burpees
10 Tricep Extension
4 Burpees
10 Single Arm or Two arm Curls
5 Burpees
10 Single Arm Row
6 Burpees
20 Standing Rows
7 Burpees
10 Halos (Q messed up the demo on this one too)
8 Burpees
15 Pull Overs
9 Burpees
15 Skull Crushers
10 Burpees
30 Chest Presses

Repeato back down the burpee ladder, as follows:

9 Buprees
10 Squat Presses
8 Burpees
10 Single Arm Clean and Press (10 Each Arm) (Q corrected poor demo from round one by asking Pongo to show everyone how this exercise should be done. Thanks, Pongo!)
7 Burpees
10 Tricep Extension
6 Burpees
10 Single Arm or Two Arm Curls
5 Burpees
10 Single Arm Row
4 Burpees
20 Standing Rows
3 Burpees
10 Halos (Q corrected poor demo from round one)
2 Burpees
15 Pull Overs
1 Burpee
15 Skull Crushers
30 Chest Presses

MARRY (PAX CHOICE):

The W X10 (Coed)
LBC w/ Kettle Bell (Mr. Belding)
Mason Twist w/ Kettle Bell (Major Pain)

Moleskin:
1) Thanks to everyone for bearing with me through my inaugural Q. There is definitely some room for improvement to say the least!
2) Welcome to the mix FNG Greg. Keep coming out. As I was told a few months ago when I first started F3: “The workouts won’t get any easier, but you WILL get stronger!”
3) Great job by all today, Pax. You guys worked hard through a brutal Monday morning beatdown. Way to start the week off right!
4) Thanks to everyone who helped me out today, MUCH appreciated.
5) Thanks for the sage advice at the end, Major Pain.
6) Sorry for the delay in getting this backblast out. I had to get author rights from Gump and then was stuck in court this morning. I don’t think the Judge would’ve appreciated it if I typed this on my cell phone in court…