14 pax gathered on a humid Tuesday morning at The Hub A.O. to celebrate, however inadvertently, some fat guy who’s apparently been out in the Gloom six years (actually since July 20, 2017) and still needs plenty of help. We nevertheless got to work. Here’s what we did.
WARMUP
Light Pole Lap
Good Morning x6
Arm Circle Complex x6
Mammogram x6
Wayne’s World x6
Bean Picker x6
Windmill x6
IST x6
Hillbilly x6
Willie Mays Hays x6
Light Pole Lap (or grab blocks)
THANG 1 – BEACH MUSCLES & 21-GUN SALUTE
Ruck Rollers x20
Half Coupon Curl x7
Full Coupon Curl x7
4-ct Serving Platter Curl x7
CURLS REPEATO 2X more
THANG 2 – THIRD AMENDMENT – QUARTER of 1776
25 4-count SSH ic
12 4-count Skier Jacks ic
13 4-count forward lunges ic
15 goblet squats w/weight ic
10 burpees OYO
15 goblet squats w/weight ic
9 burpees OYO
12 4-count coupon OH press
Mosey to Sportsman’s Park
12 Step-Ups each leg OYO
15 tricep dips
25-second wall sit
10 tricep dips
25ish-yard bear crawl to volleyball net
25 merkins (any type) OYO
25-yard crab walk to pavement
Mosey back to flag
25-second plank
15 4-count mountain climbers
15 4-count mountain climbers
25-second side plank right
10 4-count mountain climbers
25-second side plank left
15 sit-ups (pick your variety) w/coupon OYO
15 straight leg raises ic
10 sit-ups (pick your variety) w/coupon OYO
10 straight leg raises ic
25 4-count alternating bird dogs ic
BONUS MARY
Impromptu NEW exercise: The Mammogram Flutter Kick x25 ic
On your 6, spell “Happy Sixth Manniversary, Editor” w/feet in leg raise position
25-second Mindbender (Never Q’d one before, so why not?)
COT
MOLESKIN
It’s been a great six years, legitimately life-changing. Thank you all for posting today, and thanks to everyone who has lent an ear, a truck, a lower back, etc. to be a true HIM and help a brother out some way, somehow. Your friendship is truly a gift. Some of you who posted today don’t really know me (I look forward to changing that!), but others know me quite well. It’s been a tumultuous 2023 to say the least, and the trend continued with me wrapping up the reinvigorating burpee, 30-mile, and 1776 challenge and the latter’s attendant leadership/monitoring role only to be beset with pinkeye and sick family members and still recovering just in time to stubbornly embark on a 1,500-mile three-day, six-state road trip concluding just days ago. Thus, today’s true Q was the humidity, and I was just there to facilitate a sweaty mess and lazily remix the 1776 challenge, so nicely penned by the folks at Team RWB several years ago, a collection of exercises which other F3 Regions have performed as a full 1,776-rep WOD, for just a little Tuesday taster with some extra bells and whistles getting us right around that 444 rep mark. It felt challenging enough but seemed to allow for some fun and laughter and the camaraderie that has kept me around coming back for so long. Bless you all because you’ve all been a blessing to me.