January 23rd, 2021 By Talladega

Seems like the Harrisburgers were in ‘divide and conquer’ mode today with more than one opportunity for a workout.  At 6:55, it was just me and Hootie.  Then SS Minnow arrived, and Dick Tracy rolled in after the mosey had begun.  Super thankful that you 3 other guys showed up because I really didn’t want to go solo on this one.

Mosey over to the Love Chiro parking lot for warmups

• SSH, 10 IC
• Hillbillies, 11 IC
• Penny Pickers, 12 IC
• Mtn climbers, 13 IC
• Lo-slow squats, 14 IC

Mosey down Oakley to the child care parking lot for the main event

12 stations spaced out like the hours of a clock.  At each station do the exercise and reps, then go to the center for a burpee, then move to the next station.  10 reps for exercises at hours 1-11, then a lap for hr 12.  PAX spreads out/starts at a different hour.

• WWII
• CDD
• IST, both sides
• Mountain Climbers, each leg
• Lunge, each leg
• Hand Release Merkins
• Table Tops, each leg
• Plank Jacks
• Staggered Merkins, 5/5
• Jump Squats
• Low Flutter, each leg
• Lap

Repeats- round 2 has same exercise reps but 2 burpees at the center and 2 laps, round 3 has 3 and 3, round 4 has 4 and 4, etc.

Mosey back to the Love Chiro parking lot, SSH and then some plank stretches while we wait for the PAX to all arrive.  Then on our 6 for Mary.  I forget the exact order but we did these:

• LBC, 20 IC
• Low Flutter, 20 IC
• Pretzel Crunch, 10/10 IC
• Crunchy Frog, 20 IC
• Super man pulses, 10 sec up, 5 sec down for 6 or 7 reps

Recover recover

 

Prayers for Minnow and Hootie with knee issues; for DT’s neighbor in the passing of their live-in grandmother.

Pray it out, Amen

 

Moleskin- the goal of staying in motion worked for the most part.  Each of us got into the 3rd round at least.  Based on Hootie’s comments I believe it was a successful delivery of the suck today.  No quit for DT, proof that these workouts will always be about “you vs you” and even with the modifications, the point is to keep pushing.  Of course Minnow is just Minnow- pounds it out and doesn’t slow down even with a knee issue.  Hope I can do the same when I grow up.

I remember doing a similar routine at White Lightning when I first started F3, not sure of the exercises or reps but just remembered it sucked.  For me that hasn’t changed, still sucks but I know I’m better for it.  I’m better for a lot of the grind that F3 delivers- all at no charge- and I know time and again that I wouldn’t do this stuff on my own.  The workouts, the runs, the chatter, and especially coffeteria are where community happens and for all that I am grateful.

Peace out homeys!

The Rail Yard

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