Date: March 15, 2021
PAX: Al Gore, Bob Villa, Bozo (QIC), Lights Out, Optimus, PacRat, Tank
Blustery morning to start the week. The men powered through with minimal complaining. Here’s what we did.
Warm-o-rama (Opening Act)
SSH X 25 IC
Perfect Squat X 10 IC
IST X 15 IC
Perfect Merkin X 10 IC
Arm Circles Forward/Backward X 10 IC
Indian Run to entrance and back
The Thang – Part One (Amp – Standard Acts)
Did a different exercise at each level.
Level One: Step-Ups with Ruck/Coupon Overhead X 20 OYO
Level Two: Dips X 20 OYO
Level Three: Merkins X 10 OYO
Level Four: Curls X 10 OYO
Level Five: One-armed row X 10 each arm OYO
Level Six: Burpees X 10 OYO
The Thang – Part Two (Climbing the Hill intermission)
Bear Crawl up the hill until QIC said stop
Dirty Man Makers X 3 OYO
Crab Walk another up the hill until the QIC said stop
Dirty Man Makers X 3 OYO
Duck Walk up the remainder of the hill
Dirty Man Makers X 3 OYO
The Thang – Part Three (Amp – Variety Acts)
Did a different exercise at each level.
Level One: Calf Raises X 20 OYO
Level Two: Rockette Dips X 10 IC
Level Three: Catalina Wine Mixer X 10 OYO
Level Four: Colt 45 X 15 at each step for 45 reps total OYO
Level Five: Ruck/Coupon Swing X 20 OYO
Level Six: Ruck/Coupon Clean and Press X 20 OYO
The Thang – Part Four (Encore at The Hill)
Spring to top and complete 20 WWIs
Mosey back down to bottom of the hill. Repeatto.
Mary (Curtain Call)
Doctor W X 10 IC (8-count)
American Hammer X 10 IC
Peter Parker X 10 IC
Hip Bridge X 10 IC
Low Country Crab X 10 IC
Little Man in the Woods X 10 IC
Moleskin
T-Claps to Tank for his three year Man-iversary today. Thanks for joining this morning brother!
I had some fun exploring the F3 Exicon in setting this one up. There’s a lot on there. Check it out if you want to add in some variety at your next Q.
For the second Q in a row my headlamp died on me. Not ideal immediately following setting the clocks ahead an hour. Thanks Optimus for letting me borrow your headlamp to complete the Bootcamp.
T-Claps to Al Gore for crushing it with a 30 lb weighted vest in addition to his concrete block coupon, which I will be the first to nominate for induction into the F3NWIND Equipment Hall of Fame. Al Gore has put in some work with that concrete block!
T-Claps to Bob Villa for posting while also trying to help his family figure out how to open a garage door with no power. A true legend-in-the-making multi-tasker. T-Claps also to Lights Out for posting in the windy cold knowing it would challenge the arthritis he’s been pushing through. Much respect and a constant example of DFQ. Lastly, T-Claps to PacRat for immediately jumping on resetting the American flag after it succumbed to the wind early on and overall being a tireless example of work ethic, positivity, and support.
It was an honor to lead you this morning gentlemen. Let us continue to embrace being used by God to make a positive impact on this world.
Until next time,
Bozo
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