Troy A.O.
8 PAX piled into Troy to do a dress rehearsal of the (3rd?) F3 Easter Beatdown Extravaganza. PAX brought their 2.0’s, M’s, moms, neighbors, inlaws, you name it.
But with so many guests showing up to F3 for the first time, we wanted to make sure it was going to be special. So we mocked up the big parts of the workout and worked out the kinks. When I say worked out the kinks, I mean had big gaps of standing around, and chunks of the workout that fit the intensity of 2 simultaneous workouts.
Roadshow had the hardware and enough of a vision to where we could all pitch in and make something fun, in an F3 kind of way.
PAX: Gummy Bear, Coors, LaLoyd, Nuthouse, OCB, Roadshow, Trader Joe
Q: PacRat
Prior to the festivities, Roadshow was unloading the trunk. And when I say unload, I can guarantee:
a. That car is NOT losing traction in the winder
b MPG probably went down by 10. No cap (?)
0530
WarmUp
Mission Statement / 5-Core Principles / F3 Credo all set to the sounds of baby arm circles F/B
Bean Pickers x10 IC
Arm Warmup Complex (IYKYK) – approx 50 reps IC
SSH x30 IC
Perfect Squats FTH x10
Perfect Merkins x10
Recover
The Thang
1 – Drain the Egg Basket
The main thang was a Kids vs. Dads competition. The kids took from 1 bucket and ran about 20 yards to drop an egg in a basket. With approximately 140 eggs per kid team, I wanted a rough estimate of how log it would take 8 kids to empty the basket. So with injuries, we simulated having fast kids and little kids on the team
All PAX grabbed 1 egg from the bucket and ran to their team bucket and dropped the egg off. Once we got about 1/2 way through 200 eggs, we stopped the timer and estimated it would take 8 kids 5 1/2 minutes to drain their buckets. We would likely have more than 8 kids tomorrow, so I kept that in mind on how to make that work for tomorrow
2 – Dad Sled
Roadie loaded the sled up with about 600 pounds dry, plus the tires, ropes, and whatever the resistance that weighted tires on asphalt adds. We dragged it about 100 yards. We had 6+1 men on the sled, and it took all we had to keep momentum up. The strength it took to get from 0 to >0 was draining. The main motivation for keeping the sled going was the reluctance to restart momentum.
3 – Animal Walks
Gummy Bear ran us through a few iterations of the Animal Walks. Duck Walks / Goose Walks, etc. just plain suck. I have no idea how to do the Alligator walk correctly, but I gave it the old college try. And the others were just fun
4 – All Together Now
When I was calculating and tabulating, the PAX were getting anxious. Some spontaneously did merkins, so I knew it was time to take what intel was gathered and finish this workout strong. So to reverse drain the eggs, the updated MO was to perform 2 burpees, grab 2 eggs, and drop them in the original bucket. Sounds worse, but I’d rather do 2 burpees than run 20+20 yards over and over. But since the running was directly after the burpees, we still made it count
After target baskets were emptied, we all went to the sled, and continued to drag it around the 6-piece lap. After about 50 yards, we dropped the 150lb body in the parking lot and kept the pull until we ended up back at the start point. Only place we stopped was at the final stretch because we cut the corner a little too sharp and the sled was wedged into the parking lot island curb. We straightened her out and brough it home
Gummy Bear did the timer and counted about 5 min and 40 seconds (when adding up both 100 yds and the remainder of the 6-piece). I knew we nailed it, took notes, and made final adjustments for tomorrow
I attempted to assemble a team of 4 PAX to retrieve the 150lb body sandbag, and Nuthouse just sprung into action. He picked it up himself and ran it back. Super human strength. Just like the Juggernaut.
Mary
I think we did something here?
0615
Moleskin
Thanks to all 8 of you for coming out. This demo workout really made the Easter beatdown special. Several of the PAX couldn’t make Saturday, but their efforts and willingness to make Saturday fun in a special way was much appreciated.
On to the next backblast. Stay tuned!
73’s
PacRat
KD9GNS