03/22/18|The Golden Spike AO|Burke High School|Temp: Around 38 degrees
PAX: Folsom (traitor), Wait Time (traitor), Hard Hat (traitor), FDIC (traitor), Room Service (traitor)
Q: Ponzi
Intro & Disclaimer Given
Ponzi informed the group they were all considered traitors for showing up to Golden Spike instead of The Woodshed and would be punished accordingly.
Moseyed to the field.
Warm-o-Rama:
Folsom’s sobriety was tested after a late night of basketball watching with some Sobriety-Style Sun Gods x11 IC then reverse
Burpees x5
SSH into Smurf Jacks into SSH back into Smurf Jacks
Tempo Merkins x5
Tappy Taps x10 IC
Monkey Humpers x15 IC
Tater Taps x10 IC
10 Jump Tucks then double time Jump Tucks
Short mosey to the track
100 meter dash – slowly increase effort from 0 to 100% then jog half the turn and headed to the field for…
The Thang:
Round 1:
20 yard dash as group -> 20 Werkins
20 yard dash -> 15 Knuckle Merkins
**Audible was called at this point and Wait Time was forced to take over as Q while YHC may or may not have needed to squat in a nearby bush/tree area. Turns out the real traitor today was the Q’s body. Wait Time attempted to read the chicken scratch in the dark and the workout continued on for a few minutes with various merkins every 20 yards.
Ponzi returned to the workout (tights-less) & the beatdown continued.
Following round 1, PAX ran up the stadium stairs then back down to the field.
Round 2:
*Theme of 20 yard dashes followed by a specific exercise continued
20 Monkey Humpers IC
20 Merkins
20 Carolina Dry Docks
20 Gas Pumpers IC
Bear Crawl the last 20 yards
Run a set of stairs then back to the field for round 3
Round 3:
*Theme of 20 yard dashes followed by a specific exercise continued
20 Copperhead Squats IC
20 Knerkins
20 Cherry Pickers while holding air squat aka People’s Chair
20 Freddy Mercuries IC
Bear Crawl last 20 yards
7 Burpees
Ran 1 set of stairs
Round 4:
20 Lunge Sqauts (10 each leg)
20 Merkins
20 Overhead claps while in People’s Chair
20 Pickle Pushers IC
Sprint Finish
10 Burpees OYO
10 Jump Ups
6 Mom:
Frozen Scissors (2 – 10 counts)
Eagle-Boat Pose (2- 10 counts each side)
Folsom Hammer to end it!
COT:
Announcements:
- Wild Kingdom starts Tuesday! Let’s show out big time and support Tonight Show!
Ponzi discussed keeping an eye out for “The 6” and how this extends outside of just workouts. Encouraged everyone to “lookout for the 6” by reaching out to guys we haven’t seen in a while, guys who may be struggling, or guys that just come to mind randomly. Lastly, looking out for the 6 includes inviting FNGs and guys who need this more than we may even know. Shared a story with the group about how a teacher invited a kid to join choir which changed the whole outcome of the teenager’s life b/c it made him feel valued and like someone cared about him. We can do the same by inviting guys to join us. We never know what someone might be going through and just the simple act of inviting them to join F3 might change their life. It has for many of us already.
Article–> https://www.psychologytoday.com/us/blog/luminous-things/201802/changing-the-narrative-part-2
Ended with a prayer for safe travels for Folsom’s family, FDIC’s wife (Alicia) to find a new job, and brothers we haven’t seen in a while and some that we have who needed prayers.
Aye!
Ponzi