August 10th, 2017 By Ace Ventura

13 men came out to a cool morning perfect for a workout. Well, 12 men came out on time. Evidently one was still in the sack playing with his little rascals and figuring out his alarm clock. We won’t mention his name because it’s still hard to believe. After the 12 made a VENTURA-ous mosey about the parking lot we circled up for warm-o-rama. The Q would not be a good pet detective without putting some animals in the mix. Bears and monkeys showed themselves. While balance and coordination were not the forte this early in the morning, mumble chatter was. After waiting for lucky 13 to join us, PAX took a quick mosey for some bricks and then made their way to the hill for some ladder action. Dodo Birds (non-Exicon invention but may be coming soon to an Exicon listing near you) and Wonder Bras (without the People’s Chair) were the ladder choice of the day. Bernie Mac came from the dead and had no idea what he was doing there, so Bernie Sanders took his place to get the boys up the hill. Mumble chatter galore about popcorn, books, and movies. There might have been mention of getting a mannie/peddie later today. Regardless, Mr. McFeeley did not recognize Ace Ventura’s reference to Snowflake.

After some lean muscle ladder burn we decided to grab some wall for a partner timer People’s Chair delight. Shoulders burning with more Dodo Birds and Wonder Bras, partner timed the exercise with WWII sit ups, plank jacks, and a sprint around the circle. Not enough time for a repeato so the People’s Chair won by majority Q vote combined with some Colt 45 action. Mosey to return the bricks to their rightful resting place and back to the start for Mary. Who is the Q? Ah yes, the pet detective. What aren’t we good at this morning? Ah yes, balance and coordination. So the PAX got their 3 vitamin C supplements with Crab Cakes, Crab Jacks and Crunchy Frog. Vitamin D given by the Dying Cockroach, followed by some Flutter Kicks and topped off with the Outlaw in both directions.

The workout ended well with the naming of another F3 brother. Welcome Daisy Dukes (you’re not Jessica Simpson, but still glad you’re with us)!

PARKOUR LAP WITH SPICE

Carioca to the right

Carioca to the left

High knee

Butt kickers

WARM-O-RAMA

SSH X 20

Monkey Humpers X 10

Imperial Stormtroopers X 20

Dancing Bear X 10

Windmill X 20

MOSEY FOR BRICKS THEN TO THE HILL

With your bricks climb the ladder as follows count down from 10:

• Bottom of hill: Dodo Birds (shoulder raise to the side, down, shoulder raise to the front, down, for one count)
• Bernie Sanders up the hill
• Top of hill: Wonder Bra
• Reg-U-lar down the hill

MOSEY TO THE WALL

With your partner:

P1: People’s Chair Dodo Bird combo              P2: Timer-WWII sit ups

P1: PC Wonder Bra                                         P2: Timer-Plank Jacks

P1: PC Bicep Curl                                             P2: Timer-Sprint around the circle

EXTRA CREDIT EXERCISE

People’s Chair Colt 45 combo (bicep curl in 3 phases: lower half, upper half, full range) X 10 each phase

MOSEY TO RETURN BRICKS THEN OFF TO MARY

Crab Cakes X 10

Crab Jacks X 10

Crunchy Frog X 10

Dying Cockroach X 10

Flutter Kick X 10

Outlaw Clockwise X 10

Outlaw Counterclockwise X 10

RECOVER RECOVER

Ace Ventura, Comanche

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