Out of Retirement

**Posted on behalf of Midget**

For absolutely no good reason, I hadn’t led a workout in a long time.  It took a little nudging from Foo to wake me up and allow me to remember that F3 doesn’t work without Q’s. I had been doing a lot of taking, and no giving.  I hope to fix that this year, and I started today.  And I managed to pick a nice, cool morning for my humble attempt at a beatdown.

Nothing fancy, just put the pax through a grind and see if I can hit that sweet spot of having the minority complain, the majority appreciate, and everyone benefit.  We get stronger when we deal with adversity, so I find it interesting that some guys (who want to get stronger) show up for a workout at 5:30 in the morning, and then express their dissatisfaction when conditions are less than ideal.  But that’s OK, we still love ‘em and we want them to keep coming back.

In exchange for the mud and the wet grass, I at least offered up what I think to be some pretty good tunes to take our mind off it.

We loosened up with:

20 SSH
15 Sharon Towers
15 IW
15 Peter Parkers
15 Parker Peters
10 Burpees OYO

Mosey down the Selwyn entrance road to the first intersection and do some 11s:
Derkins on the wooden railings
Prisoner Squats up the hill on the fence

Then a move on up to Folsom Prison for another round of 11s:
Step Ups (yes, both legs) on one wall
Dips on the opposite wall

Mosey to the bottom of the wheelchair ramp:
Bear Crawl up
People’s Chair on the wall
10 Air Presses
Balls to the Wall w/ 5 hip slaps each side

A little jog to the ‘Cliff’ just before the railings by AG and partner up:
100 lower back extensions over the wall for each pair

Head to the railings:
In cadence, 10 inboard and 10 outboard pull-ups (yes, back to back).

Suddenly, it’s time to head home for some Mary.
10 LBCs
10 Rosalitas
10 Dollies

And why not finish strong with 15 burpees OYO.


See GAAP if you want to chip in on a gift for Dr. Stephanie as she starts a new chapter with a marriage and a move.

This Saturday is the Rev’s 5 year anniversary with F3, so join if you can for Core, and double down to celebrate the 5 year anniversary for MIP too.  You will be satisfied

We’re just under 2 weeks away from the Revolution launch.  First workout is 3/10 at 7 AM and is a convergence with Core.  Sign-Up Genius is here and newsletter is here.

Happy Hour Wednesday moved to MP Harris Teeter

Little W took us out following his return from Israel, where according to him, talking to Jesus is a local call.

Miss You – Stones
Sultans of Swing – Dire Straights
Everlong – Foo Fighters
Tom Sawyer – Rush
Nasty Dogs and Funky Kings – ZZ Top
Drugstore Woman – Budgie (let me know if you’ve ever heard of these ‘70s British rockers)
Fire – Jimi Hendrix
Soul to Squeeze – Red Hot Chili Peppers
Dim – Dada
Another One Bites The Dust – Queen
Come Together – The Beatles


One thought on “Out of Retirement

  • February 28, 2018 at 8:41 am

    This was a great workout. Thanks for keeping everybody moving and having plenty to do for the Varsity squad as well as those Clydesdales like me in the back. And a great playlist

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