03/31/2022 - Mammoth - 7 Cones. 1 Beatdown
AO: Mammoth
When: 03/31/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Some might call us the ‘Shaq and Kobe’ of F3 Naperville. It is time for the first of two workouts this week featuring the Q/Site Q duo of Sir Mix-A-Lot and Road Trip. Join me at the MAMMOTH as we put in some reps. Coupons required. Gloves and headlamps strongly encouraged. Come push yourself and leave stronger than when you arrived in the parking lot. Let’s go!”
It was a cold, rainy morning. Perfect weather for an F3 workout!
Arrived at the AO a little before 5:00 am. Road Trip and I took a mosey another parking lot to check out conditions for the workout. We set up some cones and returned back to the flag to greet other pax as they arrived.
5:15 am. F3 Principles were shared, and the disclaimer was given.
Let’s go!
Warm-O-Rama
- SSHs – 20 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC (x2)
- Tappy Taps – 10 IC
- Stretching
The Thang
PARTNER FARMER CARRY to the next parking lot. Partner 1 starts to farmer carry two coupons while Partner 2 does 5 squats and then sprints ahead to catch up with Partner 1. Switch roles. Continue this back and forth until you reach the next parking lot.
SEVEN CONES – Stick with your partner. YHC had set-up 7 cones spread out along the parking lot. Each cone involved a specific movement and increasing reps of exercises.
- Round 1: Partner 1 will MONKEY SIDE SHUFFLE* to the first cone, do 5 BURPEES, and MONKEY SIDE SHUFFLE back. Partner 2 does OVERHEAD PRESS. Switch roles when Partner 1 returns.
- Round 2: Partner 1 will MURDER BUNNY to the second cone, do 10 SWINGS, and MURDER BUNNY back. Partner 2 does CURLS. Switch roles when Partner 1 returns.
- Round 3: Partner 1 will BEAR CRAWL to the third cone, do 15 MERKINS, and BEAR CRAWL back. Partner 2 does BENT OVER ROWS. Switch roles when Partner 1 returns.
- Round 4: Partner 1 will GORILLA CRAWL to the forth cone, do 20 MOUNTAIN CLIMBERS, and GORILLA CRAWL back. Partner 2 does CHEST PRESS. Switch roles when Partner 1 returns.
- Round 5: Partner 1 will LUNGE WALK to the fifth cone, do 25 SQUATS, and LUNGE WALK back. Partner 2 does ROCKY BALBOAS. Switch roles when Partner 1 returns.
- Round 6: Partner 1 will FARMER CARRY two coupons to the sixth cone, do 30 SHRUGS, and FARMER CARRY back. Partner 2 does BIG BOYS. Switch roles when Partner 1 returns.
- Round 7: Partner 1 will SPRINT to the seventh cone, do 35 PLANK JACKS, and SPRING back. Partner 2 does SIDE STRADDLE HOPS. Switch roles when Partner 1 returns
*Note: “Monkey Sidle Shuffle” – Move into the “Monkey Humper” position holding onto your ankles and shuffle sideways. Switch the direction you’re facing on the way back.
Grab your coupon and mosey back to the flag!
Mary:
- LBCs – 20 IC
- Heel Touches – 20 IC
- Flutter Kicks – 10 IC
- Big Boys till Road Trip calls time!
Recover, Recover!
Circle of Trust
Count-O-Rama (6)
Announcements – 1st F Survey; Sign up for the blood drive!
Name-O-Rama
CoT: I first came out to the Mammoth a few weeks ago, and the workout completely kicked my butt. I was not happy with how I did – but I ALSO knew I wasn’t going to leave it that way. With some push from Road Trip, I got on the Q Sheet so I could redo my Mammoth experience. WE DO NOT NEED TO BE SATISFIED WITH OUR CIRCUMSTANCES. We do not need to just accept the way things are. If F3 has taught me anything, it is that I am in control of so much more than I ever realized. I get to define (and redefine) a lot of things in my life – and that is a GOOD thing. I also know I can extend that beyond my physical health. I can put that same motivation into my home life and at my job. Picking yourself up and putting in the work to get the result you really want. We can all do this!
We ended in prayer.
Naked Man Moleskin
Shoutout to the “KOBE” to my “SHAQ” – Road Trip! This dude is always pushing me when we workout together. He could easily leave me in the dust, but he doesn’t. Thanks for the motivation, my brother!