November 30th, 2017 By Sparknut

YHC arrived promptly at 0530 to find 6 eager Pax itching for an upper body beat down. Dangit, odd numbers screwing up my partner exercise plans. The chatter indicated their was a high probability that we would soon see Life Alert, El Sabado, or Marie Calendar. As luck would have it, all 3 would eventually emerge. Disclaimer given…

Mosey to Gimmie Shelter for:

WARMARAMA: SSH, (Here comes Life Alert – even numbers – Yes!) Merkin, Windmill, (El Sababdo comes around the corner 🙁 No! Odd numbers again…Crap…Oh, good to see you El Sabado), Cottonpicker

THE THANG: 

Instructions were given: During these merkin variations we are working on 3 goals. #1 Maintain proper form with full range of motion for as many reps as possible. #2 Go for complete muscle failure every set. #3 Do not release muscle tension until the set is complete. Even if the best you can do is elbow-bends or plank, hold it until the cadence ends. We want to keep the muscle loaded for at least 45 seconds per set.

Almost every set would be performed at a very slow tempo to meet the 45 sec threshold

•  Partner Crab-Merkin x 10 IC ea. P1 perform merkin with P2 crab in position with legs P1’s back
• Run lap
• Advanced Merkin x 10 IC. Start down with thumbs right below pec and toes extended. Push your hands forward and pulling your toes up as you push up. We’re not going for reps – we’re going for growth.
• Run to Mick Jagger Center
• Standard Merkin x 10 IC
• Run to other end of MJC
• Slow Merkin x 10 IC
• Run back across MJC

Form 3 groups for sprints so we can take a break from merkins:

• Run to second parking space, out, to 4th space, out, to 6th space, sprint to the end
• Once all 9 Pax complete, repeato back to the other side
• Run into 2nd, 4th, and 6th space again, but defensive slide in the spaces
• Once all 9 Pax complete, repeato back to the other side

It gets a little foggy after that because YHC was spent, but I think:

• 45 sec per rep Merkin x 2
• Run to Whatley’s Wall  (Marie Calendar showed up somewhere around here because I saw the Hemi Charger when I crossed Whatley’s Wall)
• Wide Merkin x 10 IC
• Run a lap
• Incline Merkin x 10 IC
• People’s chair w/ air press x 20 IC
• Run to Keith Richard’s Sports Complex
• Partner assist pull-ups x 20 ea
• Run a lap
• Partner assist pull-ups x 15 ea
• Run back to Whatley’s Wall
• Dip normal speed x 10 IC
• Dip crazy slow x 5 IC

MARY

• Plank
• Right arm up with right leg front to back toe touches x 10 IC
• Plank
• Left arm up with left leg front to back toe touches x 10 IC
• LBC x 20 normal speed, x 20 slow (I think)
• Low flutter x 20 IC (I think)

MOLESKIN: 

1. It’s always an honor to lead you men! This F3 thing is an incredible gift that was given to me almost 4 years ago. I remember being attracted to 3 primary things that I hope we never loose. #1 Watch the Six – I remember when I started at Highlands, that Gump, among others, was always looking out for the FNG’s and the new guys. He always encouraged them and someone always stayed with them. #2 It was freaking hard – I spent a good third of my first beat down lying on the ground. I realized it was a legit beat down…I got humbled. But if I was going to work out at 0530, I didn’t want to waist my time. #3 Comradery – There’s something about that 2nd F. It’s the accountability…it’s the energy from the group…it’s the wacky personalities on display while your body is being destroyed in sub 30 deg gloom. All that to say, let’s never loose the essence of what F3 is, and share it (when was the last time you invited someone out or offered to pick them up at 0515), and when you feel tired of the 0500 alarm, remember who you were before F3, and get your butt out of bed.
2. I don’t know if you all enjoy “the process” as much as I do. But I am intrigued by the science of fitness and muscle growth, and figuring out how to make the human body do more. Hence, approximately 15 merkin variations employed during my last 2 Q’s. So I don’t know if you enjoy it, but thanks for participating in the experiments.
3. You guys are beasts! Man, it’s awesome to see the progress out there from the likes of Project and Kilowatt. Project nice work on the sprints! I’m not sure about Life Alert since I discovered he had been sand-bagging that day on the track…hmm
4. El Sabado – way to push out there even with a hurt shoulder
5. Jimmy Buffett – good to have you back in the gloom. “We’re not here for easy” -JB
6. Props to the #respects Marie Calendar and Sparky! You guys always set the bar high for the rest of us to aspire to. Speaking of which, I’ll be looking for Marie Calendar’s solo back blast.
7. Heatstroke – I’m proud of my prodigy. You’ve turned out to be a fine Pax!
8. Wormburner – Glad to have you among us. Not a professional? …I’m not so sure

ANNOUNCEMENTS:

Operation Sweet Tooth. Get you gifts to Whatley or Heatstroke ASAP! $5 gift cards are much appreciated. http://f3nation.com/2016/07/06/calling-all-pax-need-high-impact-men-and-women-to-help-make-a-difference-and-keep-a-spirit-alive-operation-sweet-tooth/

PRAYERS: Marie Calendar’s mother going through more treatments. Please keep her lifted up.

Col 3:1-3  If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. ² Set your minds on things that are above, not on things that are on earth. ³ For you have died, and your life is hidden with Christ in God.

…hope you got your money’s worth!

-Sparknut

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