YHC had success using the bricks during his last Expresso Q, so YHC decided to build on it for this one. YHC does struggle with making workouts the right degree of challenging AND mixing it up. YHC has gassed the PAX before (and himself), so finding that balance was key. So after a few revisions the night before YHC had a plan: was it another diabolical Bing painfest, a snoozer, or just right? Only time would tell. YHC arrived at the AO and was chatting it up with the PAX when an unfamiliar car arrived. The occupant got out and asked, “Is this F3?” – an FNG! (without his Sponsor and Sponsor is yet to be identified). So after the quick disclaimer for the FNG, off we went with plenty of pain in store.
- SSH x15 IC
- Alternating Toe Touches x15 IC
- Imperial Storm Troopers x15 IC
- Windmills x15 IC
Mosey to the block pile, pair up, and grab a block per PAX. But surprise, each PAX won’t be using the block. Partner #1 was to lunge walk 2/3rds of the parking lot as Partner #2 did the following exercises AMRAP (hint to others, if someone devises something like this again, get Fuzzy Balls as your partner – 1 lunge walk step of his was equal to like 3 of Kapowski’s!):
- Wide Arm Block Merkins (blocks flat on the ground, hands on the blocks and get chest level with or below hands)
- Offset Merkins (1 hand on top of block, other on ground)
- Offset Merkins (switch hands)
- Incline Close Grip Merkins (block stood on end gripping top of block) – much harder than YHC imagined, so it is a keeper!
YHC overheard from the PAX “Bing, THIS SUCKS!” so that gave YHC a little encouragement that things were going well. So with this portion done, we left the blocks and YHC instructed the PAX to get 2 bricks and head to the low wall.
At the low wall, we set the bricks down and and did Tricep Dips x15 and Step Ups x20 each leg. With this quick “breather” we grabbed our bricks and headed off to the “Tunnel of Love”. Once each PAX had his spot on the wall, the Wall Sits began:
- Wall Sit for 1 minute
- Wall Sit with Brick WonderBra’s x 20 IC
- Wall Sit with Brick Muhammed Ali’s x 15 IC
- Wall Sit with Brick OH Presses x 20 IC
After that burn, with bricks in hand off we went to the front of the church for some Mary. We used the bricks during the Mary for some added challenge to the pain. Mary went like:
- WWII situps with bricks x20 IC
- Dying Cockroaches with Bricks x 20 IC (challenging – Cropduster take note!)
- Pretzels x 10IC & flapjack
- Russian Twist with brick x20IC
With time still left, we moseyed back to the block pile and dropped off our bricks and found our partners from before and our new friends – the blocks. With the first session and the brickwork being upper body pain stations, we couldn’t neglect the legs. So this time, Partner #1 did a bear crawl to the tree (1/2 way down the lot) while Partner #2 did an AMRAP of:
- Goblet Squats
- Block Lunges
- Copperhead Squats with the block
With that finished we said goodbye to the blocks and moseyed back to the flag. Still had some time left so we did some box cutters to round out the time.
A recent Sunday School lesson rang true to YHC for what F3 is and what is calls us to do. So YHC had to share it this morning.
And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day Drawing near.
Each of us should look back on our lives and see how our paths have intersected with people who have challenged us and shaped us to who we are today. Sometimes this was painful, but it is for our good. Opening our lives up to others is not easy because we do not know how they will respond when they get to know the real us. But God did not intend for us to go through life void of relationships. We see this throughout the New Testament and F3 is so successful in this through all 3 F’s.
Thanks to the men of F3, especially for Powder who EH’ed me 18 months ago. F3 has been a challenge (and painful), but it has been great for me and the many men of Hickory and beyond.