10/21/2021 - Two Wolves - Rampaging OIL
AO: Two Wolves
When: 10/21/2021
PAX:
Number of Pax: 11
Pax Names: Bean Counter, Cousin Eddie, Dabo, Danica, Dick Cheney, MugShot, Snorkle, Sonny Bono, Sweet Gherkins, Trickle, Waterfall,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
YHC could do something with 10 and 21 but I didn’t. This will be a bootcamp with coupons, cardio and cones, oh my! Come howl at the moon at Two Wolves! Bring your coupons. HC in the thread.
The Scene: A very pleasant morning. Just enough chill in the air. The ninja course was under construction but that’s ok, we were going to use the hill and the stairs.
Welcome & Disclaimer
F3 IS: Free – Open to ALL men – Peer led in a rotating fashion – Held outdoors rain or shine, heat or cold – Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH – IC (4 count) x 25
Neck rolls – IC (4 count) x 10 each way
Arm circles – IC (4 count) x 10FW, 10BW
Trunk rotation – IC (4 count) x 10 each way
Finkle swings – IC (4count) x 10 each leg
Abe Vigodas – IC (4 count) x 10
Mosey to pavilion with coupons
The Thang
THANG 1 CBD OIL
Colt 45 – 15 bottom half-15 top half-15 full Curls with Coupon
Bolt 45 -15 half way down -15 halfway to full down -15 Full Squats with Coupon
Dolt 45 – 15-15-15 Dips on picnic bench with feet on coupon
One Call – IC – (8 count) x 15 – Start in Merkin/Plank position. 1 – Down; 2 – Hand Release; 3 – Up and hold; 4 – Floyd Mayweather Punch Right arm; 5 – Right arm down; 6 – Floyd Mayweather Punch Left arm; 7 – Left arm down; 8 (which would be the PAX count of 1, 2, 3, etc) – Full plank.
Imperial Squat Walker – IC – (4 count) x 15 – Starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
Louganis – IC – on the UP x 15 – With a coupon, hold the coupon overhead at full arm extension and do a big boy sit-up, keeping the coupon overhead during the entire motion.
Bring coupons to the base of the stairs. We then ran up the stairs to start the next thang.
THANG 2 RAMPAGE
Starting at the top, perform 15 Burpees. Once complete, bear crawl down the stairs. At bottom, perform 15 Lion Kings. Once complete, crawl bear up the hill. Repeat until time for Mary.
I don’t think anyone liked this one bit. Many expletives were spouted in YHC’s direction from either Dabo or Sonny Bono.
Mary
Bruce Lee – IC (4 count) x 20
Crunchy Frog, 100’s, American Hammer, Leg raises, LBC’s, Heel Touches
Circle of Trust
Announcements
F324 – this Saturday, Suggested Donations to the F3 Naperville Foundation
Gear Order
November 11 and 13 – CHAD 1000
Prayers
Dear Lord, thank you for the men that came out this morning. Protect these men and all the men of F3 as well as all those they come in contact with. May they experience your grace in their daily lives. In Jesus’ name we pray, amen.
Silent prayers
Naked Man Moleskin
I slacked on my COT this week. But there were a lot of Q’s in the past week that resonated with me. Live in the moment. Be present for your family. Be present for your M. Really listen without distractions. Put the phone down and focus on them.
It was great to see so many guys that I haven’t seen in a while. Thank you for coming out this morning.
Peace,
Cousin Eddie