F3/Atlas Backblast. 4/25/12. Slumberjack
24 men gathered around the VSF to bring Atlas to his knees…
Little W WarDaddy
Gris Atlas FNG
Purple Crayon Atlas FNG
Run to CW Tracklot for COP warm-up:
SSH x 35
Mtn Climbers x 20
LBC x 20
Knee-Ups x 15
Merkins x 15
Mosey to Playground and partner up:
Pull-ups x 10
Widearms x 15
Knees to Elbows x 10
Dips x 15
Mosey to School Wall
Balls to Wall x 5
Single leg hops x 15. Each leg
Mosey to BBall Wall
Wall Burpees x 10 (burpee with jump up on wall)
Lap around track
Wall Burpees x 10
Backwards run lap around track
Makhtar N’Dyaie x 20
Run to bottom of Hillary’s Step
High to Low Jacob’s Ladder with Turkish Get-Ups
Double line Indian Run around Merwick
Finish up at CW
Minute or so of stretching
_Friendly Greeting. As the Pax assembled under the dry protection of the Cotswold awning, a bright “Good morning guys!” came from the front door and the early morning maintenance gal. Nice way to kick things off. Speaking of welcomes…welcome to Sauerkraut. Heard from multiple men that you’ve been an EH target for a while…glad to have you in the ranks.
_No Kaiser? 0530 and no QIC in sight. Luckily YHC had reviewed today’s game plan so had a pretty good idea of what Kaiser was planning on delivering so the Faithful got started without him…which by the way was a damn tough workout. T-claps to Kaiser 2.1 for his 0540 wake-up call on slumbering dad.
_Prediction: Handstand Pushups. They are in our future. Balls to Wall and other fundamentals are going to get the Faithful cranking them out before we know it.
_Robo pain. No man emerged unscathed from the 6MOM beat down that Robo supplied off the cuff. Thanks for stepping in!
_Senor Tread. Heard through the grapevine that Catfish John was spotted cranking out miles amongst the Y ferns on a fancy treadmill…despite the hard commit YHC received Tuesday afternoon. Next week I’m sure he’ll bring it back to Atlas for a real workout.
_Tour de CNC. Speaking of cranking out miles, second week in a row that Peloton has left Atlas and headed out for a run. WarBaby is Strong.
_Om. Be it yoga or stretching on your own, flexibility is tough for most but key for keeping everything in good working order. Atlas will close with a little each week and if you want a much better stretching experience, join Byron at AG/DiamondHead on Mondays for the real deal.
_ID. Please send firstname.lastname@example.org a note from your preferred email address with your hospital name, F3 name and neighborhood. Will be used to help keep track of the Faithful…PC promises no spamming (Hitman makes no such promises).
_F3/Beautification. T-claps to Halfpipe and Blackjack for taking QIC roles on F3/Beautification for Cotswold and Randolph. Still waiting on the wish lists for each school but contact has been made and successful intros accomplished. We will give more than we receive.
_Billingsley. All are welcome and appreciated at Billingsley School on Randolph Wednesday afternoons at 1615 or so. Great feedback so far on engaging the young men that need some male leadership in their lives.
_Explore. If you haven’t, encourage all to check out the other F3 workouts during the week (except for Gamucci and Bandit…Atlas wants you) and meet some other F3 Brothers. Will build the strength even quicker and builds appreciation for the bada$$ thing that F3 is. Want to co-QIC or just move out of your comfort zone and shout us out at the end of COT…welcome all to step up and be heard.
Have a good rest of the week.