AO
The concrete of Stinson Park
QIC
Bluegrass in a poor immitation of Tony Little
The Scene: 72 Degrees Dark Impending Rain
F3 Welcome and Disclaimer
Shared mission, disclaimer and you vs. you / form failure philosophy
Walked with dumb bells of assorted sizes (mainly 15 lbs) including kettlebells, a pair of steel rolling pins and a very large steel cane
(I am now both very appreciative and afraid of Brazilian’s arsenal)
Mosey to tower (aka Little Baby Washington Monument)
Warm-O-Rama
Sun Gods
Alternating shoulder taps
Imperial walkers
Mountain climbers
Alabama ass kickers
Mosey back to the stage
Tha-Thang
Broke into teams of 2 – 3
Goal was to stick with your team and keep overall group together on stage like the the Backstreet Boys except better looking and more coordinated (1 out of 2 ain’t bad)
(20 reps per person)
Merkins
Dumbbell deadlift
Hammer Curls
Dumbbell Squat
Standing Tricep Press (1 dumbbell)
Dumbbell lunge (20 each side)
Bent over row
Shoulder press
Shrugs
Calve Raises
(Each Team Repeated Until Last Team Was Done)
Team Indian Run
We rinse and repeated 2.5 times
There was slight mumble chatter with moments of awkward silence followed by occasional moaning
First round wasn’t bad
Second was bearable
Third made it halfway through then time for MOM
MOM
Rosalita
LBC (Captain Kangaroo was correct per the F3 Exercise guide that “Little Baby Crunch is a crunch/sit-up.)
Freddie Mercury
Cindy Crawford (performed to perfection)
Flutter kick
30 Dumbbell American Hammers led by a slightly sadistic Boom Boom
Count-off & Name-O-Rama
13 PAX including 1 FNG (named T.C. from Magnum PI due to his smooth style and helicopter experience)
Bluegrass, Bubba Gump, Dial Up, Headliner, Folsom, Captain Kangaroo (representing Raleigh, NC), Brazilian, Selleck, Hootenanny, Rollbar, Lemon Law, Boom Boom
Announcements
Forgot this due to sleep deprivation, lightning and impending downpour
Prayer: Rollbar closed with prayer
As if planned, a massive downpour ensues (thank you Big Q in the sky)