October 26, 2022//Hanscom Park//AO- Beverly Hills//38 degrees//
10 Pax: Rancid, Beeps, Betamax, Buns of Steel, Joe Buck, Good Lookin’, Sister Act, Guts, Cyclone (Respect x2), and Batman (Folsom).
Q: Folsom
The PAX gathered at the Shovelflags, but Folsom was nowhere to be seen. Rancid welcomed the PAX with the information that Folsom couldn’t make it this morning, but that he promised to have a replacement there. Rancid stated the mission statement, the F3 Moto, and the 5 core principles. Enter Batman. Batman doubted that the Penguin would be welcome as he is part bird, and he gave a disclaimer that he was not a professional so the PAX could feel free to modify when necessary. Then he began the beatdown thusly:
Warm O’ Rama (10 minutes)
- Mosey around the pound looking for the Joker then circled up
- Riddler Running from Batman (Goof Balls) ICx20
- Bat Wings ICx10-15 reps of all the shoulder exercises Batman could think of
- Bat Droppings (Ponzi Pinches) ICx15
- Murder Merkins (Push up, then stab 3 times with one hand) x10
The Thang: Batman’s crime fighting daily workout (20 minutes) Batman had the PAX get into groups of 3’s. Each group of 3’s would be a team for the 3 Bat grinder. The 1st PAX did the coupon exercises AMRAP listed below, while the 2nd PAX alternated Derkins and Dips on the picnic tables. The 3rd PAX, starting from the coupons, did box jumps on the stones and then ran to the picnic tables. The 3rd PAX then ran to the stones and did box jumps to push the 1st PAX on the coupons. We got through the coupon exercises 3 times so Batman called an audible for curls as the last exercise.
- The Coupons:
- Goblet Squats
- Bent over Rows
- Dead lifts
- Overhead Press
6 MoM (close enough for a bat grenade to 6 minutes of ab work)
- Dying Penguins ICx20 (Dying Cockroaches)
- Cat Womans ICx10 (Instagram Fitness Models)
- Mr. Freeze ICx20 (Frozen Freddys)
- Rancid Style American Hammers
Announcements/Prayer Requests: Prayers for Tin Cup, Molly, and Betamax’s son.
COT: More of an announcement that a true circle of trust speech, Folsom reminded the PAX that when they wear the F3 logo gear, they are representing more than just themselves. So remember, when you’re wearing a F3 hat at the coffee shop, or a F3 hoodie at your kid’s soccer game, or just driving around with a F3 sticker on your vehicle. People may associate your actions with F3. Do your best to represent F3 the way it should be represented.
Aye- Folsom