October 26th, 2019 By Ambassador

Despite a weather forecast showing a 90% chance of rain, 20 BSC (Bat Sh#* Crazy) men showed up in the gloom for the physical strain, mental challenges, and unrestricted chatter that can only come from testosterone. The Q was written to be conducted under partial shelter from the storm that never came, but was adjusted on the fly like all good F3 workouts. After a weak attempt at the Disclaimer and fielding early chatter from the flock, we kick-started the workout.

WARM-UP
Slow mosey to end of main parking lot with 3/4 close to covered section by school.
 15 Criss-cross
 10 x 10-Arm Circles in Squat Hands up and hands down
 15 Crunchy Frogs
 15 Plank Jacks
 40 Muhammed Ali’s
 Single leg wall squat – 30 seconds; Switch legs
 Wall Squats in chair position – Q Call: Arms UP-OUT-FRONT-BENT-STRAIGHT
 20 Heisman Pose
 2 x 30 seconds Chaturanga
 10 Side Planks

THE THANG – ABS & ARMS – 2 Sets:
 ARMS – 20 Merkins
 ABS LBC – 20 Lil’ Baby Crunch
 ARMS – 10 Wide Fly Push-Ups
 ABS – 10 Crab Reach – Crab position – pull leg to chest -kick straight -back to chest – down
 ARMS – 10 Dive-Bomber Push-Ups
 ABS – 20 Seated bicycle – elbow to knee – alternate
 ARMS – 10 Diamond Push-Ups
 ABS – 20 Mason Twist
 ARMS – 10 One-foot Push-Ups

MARY – WARM DOWN
20 count – Gunners – hands behind head; elbow to opposite knee on four-count
10 Over-and-Under with push-up in between in cadence
10 Arm circles – small to large then reverse; alternating hands up and down
10 Torso twists with arms up and rotating at the hips
5 Leaning Salutations – arms up 5 count
Duck waddles – closing stretch

A little over two years ago I waddled into my first F3 workout after intense and obnoxious goading from Glock. With a few minor exceptions for medical and/or family issues, I have made F3 a priority and have traded over 30 pounds for a group of friends that inspire me, push me, and remind me of the gifts God has given each of us. Thank you all, and as usual, count on me to bring up the six. – Ambassador

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