Friday, February 22, 2019 – Meadows
“Russian Roulette”
QIC: Wiseguy
PAX: Guns n’ Roses, Rico Suave, Updraft (Jacksonville), Iron Horse, Pebbles, Bambi, Game Boy
The Thang:
The goal was minimal travel. No Wiseguy warmup today.
Warmup:
30 side-straddle hops
10 slow Don Quixotes
10 forward arm circles
10 backward arm circles
Russian Roulette
What is Russian Roulette? Russian Roulette is a potentially lethal game of chance in which a player places a single round in a revolver, spins the cylinder, places the muzzle against his or her head, and pulls the trigger.
The coupons formed a circle and everyone stood behind one. One station had the bucket which smelled like pickles (from Firehouse Subs). One station had the cards and the PAX at that station called the cadence. The exercises were left rather “open-ended” for each PAX to make any adjustments especially if there are few reps required. One had a special way to count the reps (Rico Suave). One decided to change to amount of travel from “Minimal” to “Medium” (GNR).
Prior to starting, each PAX picked a card. The PAX with Jack was the lucky Pebbles. We used his age as the number of reps for the Ace (the bullet in the revolver).
2-10 = value of the card
J = 11 reps
Q = 12 reps
K = 13 reps
A = 34 reps (this could have been MUCH worse)
Exercises:
Spades: squats
Clubs: 4-count flutter kicks
Hearts: bent over rows
Diamonds: overhead press
Topper:
The deck was reshuffled and all the reps are doubled. Two Aces came up in the first 10 cards. 68 reps were performed of the 4-count flutter kicks and squats.
Debrief:
This workout (as well as the Telephone Drill) was one of my “reserve” workouts for when we need to fill a Q. I have not tried this before so I made the workout basic and we found a way to make the workout harder. Large rocks were replaced with some of the weights. I feel like it is easier to make a basic workout harder than the other way around.
On the next iteration, I will have my 100# sandbag ready. I did not get a chance to fill the sandbag prior to this morning’s workout. The movements will be a little more complex.
COT:
GNR brought up the fact that F3 is not just about the workouts in the morning. We had an excellent showing at the 2-1-1 Big Bend Night of Hope last night. The F3 appearances included Hawkeye (chair of the event), Wiseguy, Iron Horse, GNR, Game Boy, Cathy, Jeremiah Johnson, Mensa, and Bon Jovi. Forgive me if I forgot anyone. Great job on the event, Hawkeye! I was able to stock my bar! Of course, Cathy and his handsomeness got a TV appearance on the local news.
Hawkeye and Little Debbie will be coming with me to Jacksonville on Sunday for their first Spartan event.
Nice to have Updraft back again visiting us. It is nice to visit other F3 chapters and have visitors visit us. You cannot forget the girlish screams of Pebbles doing 34 bent over rows.
Upcoming Qs:
Iron Horse with the Q on Saturday at Cascades Park (7 am start). Bring a heavy coupon.
Rico Suave with the Q on Monday at Leon. Planning for a version of the Sandbag mile.
Cathy with the Q on Wednesday at Chiles. 32nd birthday Q!
All other Qs are open to my knowledge.
Prayer (Iron Horse)
Pledge
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/
