November 22nd, 2019 By Talladega

I think every back blast I write starts the same way- XX number of men show up to start their day with an F3 workout, clock hits 5:30, disclaimer given, off we go, blah blah blah.  So boring.  If only there was a story to tell, a hook to grab your attention- would it really matter or do we only just care about seeing our name pop up to prove “I was there and I survived!”?  Blah blah blah

528- Torch tells the Q ‘no yawning Talladega, I’m the only one allowed to yawn’ as if having a weeks-old baby keeps him up at night.  Little did he know YHC had been waking up intermittently all night with excitement about what lie ahead.  Uecker gets called out for wearing Adidas gear, which leads to a quick conversation about cross-pollination of athletic brands.  Grassy Knoll chimes in to say something like ‘whatever is free is for me’ since he’s sporting the HMS sweatshirt from his former career.

530- no more cars show up, we’ve got 11 men so as the crowd continues to mumble the disclaimer is given.  No newbies, everyone knows what they showed up for, exercises are a suggestion, do what you want, let’s go!

Mosey to pick up some tires.  Amway calls out ‘new territory’ or something like that as we push past the normal warm up zone.  The tires and their hidden water await.  Each PAX selects a tire, does his best to beat the water out of it, and returns to the parking lot.

Warm up with the Motivator which by the look of the faces is a real crowd favorite.  Full motion SSH on a single count from 8 down to 1; 3/4 motion SSH from 8 to 1; 1/2 motion SSH from 8 to 1; jumping only from 8 to 1.  Repeat the process from 7 to 1; then 6 to 1; you get the point, all the way down to a single motion of each.

Mosey to pick up a cinder block, return to the parking lot, placing the block about 150 ft away from the tire.  This is going to be awesome!

The Thang

The tire line is the starting line.  Throw the tire up the parking lot (~150 ft) however you choose- side toss, overhead toss, backward toss, just no rolling- to the block.  At the block, do the exercise.  Run with the tire back to the starting line and repeat.

• First exercise: 5 block burpees
• Second exercise: same as above, add 10 block merkins
• Third: same as above, add 15 overhead block presses
• Fourth: same as above, add 20 bent over block rows
• Fifth: same as above, add 25 block squats
• Sixth: same as above, add 30 block curls

Grand total: 30 block burpees, 50 block merkins, 60 overhead block presses, 60 bent over block rows, 50 block squats, 30 block curls, and umpteen tire tosses.

Pick up the six and keep exercising until all are done.  Rerun powered through as usual to finish the routine first.  Torch stopped for a second to pick up change in the parking lot for his kids’ college fund.  Yellowcake fought through a flat tire that would not flip properly.  In the middle were the quiet warriors 4 Wide, Habs, and Hop Hunter just moving along.  They were obviously in awe of the complete body workout they were getting free of charge.

Mosey to return the tires.  Mosey to return the blocks.

Time still allowed more fun for the morning so we added in a countdown ladder of muscle ups and step ups (each leg) starting at 10, 8, 6, 4, 2.  Plank up until everyone has finished the cycle.

Mosey back to the parking lot for Mary

• Crunchy Frog
• W’s
• Pretzel Crunch

Recover Recover

COT/Prayers/Praises/Announcements

• Habs with the job search
• White Elephant Christmas ordeal; per encouragement from Pharaoh, Torch will keep beating this drum to see if it gains traction or Christmas arrives, whichever happens first
• Orphanage Christmas Party by the Harrisburg F3 group; check out their SLACK channel to see the details and sponsor a child
• AO stickers; Uecker has the details so ask him about it
• Get together for the AO and the families at some location TBD on some date TBD; see TBD for more details; seriously, trying to pick a night for us to all gather like we’ve done in the past at Cabarrus Brewery (Pharaoh is really good about bringing food into that joint) so stay tuned

At some point in this process Amway decided to play what Pharaoh called ‘duck duck goose’ since he had to head out for work.  At least he showed up and did the workout vs. gave into the demands of showing up on time for work- props!

YHC needs to work out in the middle of the group next time, I missed all the general chatter among the PAX about how awesome the routine was this morning and how much more alive tossing tires makes us feel.  Maybe next time.

Have a good Friday and weekend, pray it out homeys!

The Dawg House

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