Pax: #24, Pitstop, Rowdy, Mulch, Unicycle, Bayside, Ozark, Ralphie, Mr. Myagi, Yodel, Tonight Show, Griswald, Light Bright, Blades of Glory, Hard Hat, Nelly, Lincoln Logs, Crab Cakes, Eartag, Fine-print, Mufasa, Flintstone, Barbershop, EA, Escobar
QIC: Escobar
Conditions: Sunny, 75°
Workout Outline:
Introduction:
Filled with Q-adrenaline YHC pulled up to the parking lot with 2.0 EA to prep todays main dish beat down that was a culmination of favorite workouts experienced over the past 365 days. YHC was humbled to see 24 #him trickle into our premier Gretna AO to experience a grueling 60 minutes in amazing summer conditions. In reflection, YHC needed to remember he is a simple man and to keep it simple however YHC wanted to pull off an ambitions Q-plan which included Yodel Jacks, Tabata Coupon Sets, Shoulder Burnouts, and a BOMB rendition centered around the theme of GLOW. With that said, we circled around the shovel flags and YHC completed the F3 opener to include speaking to my one year experience, a summary of todays game plan, our mission statement, credo, and what F3 stood for. After acknowledging no FNGs YHC gave the disclaimer and was reminded by #HIM unicycle to recite the 5 core principles. After that we moseyed to the basketball courts for Warm a Rama.
Warm-a-Rama:
Circle Up
- 15 Tappy Taps IC
- 15 Tater Taps IC
- 15 Big Ones IC
- Count Down from 8 Modified Yodel Jacks (Full, Half, Legs)
Pre-Thang:
Shoulder Burners
- 20 Merkins ; 20 Count Planks
- 20 Alt Shoulder Tap IC ; 20 Count Plank
- 20 Carolina Dry Docks ; 20 Count Plank
Stand and Recover 10 Seconds x 3
- Sun Gods – 10 IC and Reverse
- Cherry Pickers – 20 IC
- Chinooks – 20 IC
- Seal Claps – 20 IC
- Overhead Claps – 20 IC
- Shoulder Press – 20
Repeat
YHC basked in the glory of mumble chatter and complaints knowing he was on the right path! Post the Pre-Thang YHC turned on the Bluetooth speakers for some 90s/2000 alternative beat down music, instructed the pax to grab coupons, moved to the grassy meadow in the park and commenced the thang part 1: Tabata coupon beat down.
Thang: (Part 1)
Pair Up and ensure each pair has 1 coupon for Coupon Tabata
2 Man Grinder AMRAP – 6 Rounds and 4 Sets – 20 Seconds Count, 10 Second Recovery
- 2 Man Grinder: 1 with coupon, 1 without – Switch after each round
Set 1:
- Man 1: Coupon Dumb-bell Swings: American Style (Ukrainians)
- Man 2: Merkins
Set 2:
- Man 1: Coupon Burpees – Blockees
- Man 2: Lunges
Set 3:
- Man 1: Coupon Curls for the Girls
- Man 2: Air Squats
Set 4:
- Man 1: Coupon Shoulder Press
- Man 2: Bobby Hurley
YHC called pseudo “omaha” gathered the pax and instructed them on the next work out which was a rendition of BOMBS (burpees, overhead claps, Merkins, big boys, squats) in 2 man grinder with a run.
Thang: (Part 2)
2 Man Grinder – Pair up with your partner and find another partner group
- Man 1: Runs sideline to sideline and relieves Man 2
- Man 2: Complete GLOWS (accumulated partner count) Man 1 + Man 2
50 Groiners IC, 100 LBCs, 150 Overhead Claps, 200 Werkins, 250 Squats
YHC called Omaha and asked the pax to circle up around the shovel flags and get on their six for Mary
Mary:
American Hammers Rancid Style
COT:
The last dragon is a cult followed comedy martial arts movie based in Harlem NY in the 80s released in 1985 where the hero “Bruce Leroy” sets off on an adventure to find a master to teach him the final the ultimate technique in the final level of mastery “the sublime glow”.
In addition to a corny villain “who’s the master?” Sho-nuff, for whatever reason catchy 80’s disco tech music, cult following quotables, and typical B list movie fight scenes there is a message delivered to the audience related to trusting ones self
The whole movie is centered around Bruce Leroys journey to self discovery in obtaining the GLOW.
Some of the legendary quotes from the movie are quotes like:
- Confusion is part of life, as is vengeance, fear and love. All facets must be embraced for then and only then will you break through the wall of mastery to the glow.
- The secrets await eyes unclouded by ambition. Those bound by desire see only which can be held in his hands
- And of course the villains famous line: WHOS the master – to which the goons reply SHO-NUFF
- But my favorite is when Bruce Leroys master shares the following: Leroy, here is a fortune cookie with the secrets you seek. It contains everything you need to find your way to the golden glow. (The master hands him an empty fortune cookie) and says Think Leroy. You have just opened a cookie without a fortune, written by a master who does not exist to find a solution to a problem whose answer you already know.
Or in other words, he had the answers all along and so do you.
My brothers, the glow in F3 is NOT the outcome but the journey. In life we are taught to set goal and achieve outcome but the real price was and is always the journey.
This first year in F3 has full filled me in ways I could have never imagined. The richness of friendship and purpose. The opportunity to continue to challenge myself and evolve. That is the GLOW and each of us have it. And I am thankful for celebrating 1 year in one of the greatest adventures of my life with men I would die for. I love you all!
James Allen wrote:
“Man is made or unmade by himself; in the armoury of thought he forges the weapons by which he destroys himself; he also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace. By the right choice and true application of thought, man ascends to the Divine Perfection; by the abuse and wrong application of thought, he descends below the level of the beast. Between these two extremes are all the grades of character, and man is their maker and master.”
FNG: None
Announcements / Taps:
- 2.0 workout on Father’s Day Q: Bayside. Bring snacks.
- Diaper Drive for boystown. Collection at DL and other sites.
- 1776 at DL and the Pit on July 2nd
- Ozark is launching a new site near the maize at Zipline on Thursdays focused on running AO. Pop up this Thursday paying homage to Paradise Island.
- Prayers: Obi-Wan and Family and Speed Squares Family
Prayer via Ball-o-Man: Tonight Show
SYITG Aye!
Escobar