Title: Chef’s Special
Date: 2023-11-23
AO: Eagle’s Nest
Q: Dovetail Audit Squash Kata
PAX: Wax On spike tigger Mac click waterboy Blip Strat Capsized
FNGs: 0
DRs: 0
Total: 13
Conditions: cool and clear, 50°. On a beautiful Thanksgiving morning it would be important to work up that appetite and burn as many calories as possible in the time allowed.
Moleskine:
How many cooks in the kitchen is too many? We decided we were going to find out today. It was kinda like when people sign up for a potluck and everyone brings a tuna casserole, except the dish here was a merkins variation. Regardless of that, the company and the conversation was great and the workout difficult and fun
Warm-Up:
After a count-o-rama in the dark, Dovetail kicked things off, reminding future Qs that as the weather gets cooler the warm-ups should to be warmer. Started off with a mosey then moved to some karaoke, and finished up with some gorilla shuffles. Then back to circle up.
Next, to provide a good transition to The Thang (kinda like an appetizer), the Pax took on Crowd Pleasers starting at 1:1, going to 5:5, then back to 1:1. For the initiated, a crowd pleaser is a pyramid exercise where you start with one merkin followed by one groiner, and working up from there to the top of the pyramid, and then going back down the other side. Average guys might find going to 4:4 challenging, but this is F3, and the average F3 guy goes to 5:5 then back down to 1:1, so we did too.
To round out warm-up, the PAX did Frankenstein’s followed by clown ladders and finally some good mornings.
The Thang:
YHC started dinner off with a competition, the highest scoring pair winning themselves an F3 sticker.
It was a 5-minute AMRAP. P1 frog jumps 20 yds then backpedals to the start. P2 does merkins or coupon merkin hops (merkin on ground, hands jump up to blocks, merkin, then hands jump back down to ground, which count 1.5x). Tigger and Spike took first place and the stickers.
Handed the Q off to Audit for the next course. Said that Thanksgiving has it’s own F3 too (Family, Food, and Football), so focused on football drills. First up was Fancy Feet, with a burpee when the Q calls. All PAX legs turned to Jell-O, appropriately, and everyone was glad when time was called. From there we moved on to 40 yard sprints, which began with four merkins and then mountain climbers until audit called go for the run. Did 4 laps, then it was Squash’s turn in the kitchen.
Not satisfied with keeping things to a regular 10 count, Squash pused everyone to 20s and 12s. We did copperhead merkins, followed by one-legged calf raises, then Quads, which is a lunge variation that really gets your triceps going.
Just kidding; of course it’s the quads that really start burning. From there, we got on our collective Six and moved to Rosalitas (leg raise + Hello Dolly). Back up and into SSH. We rounded out this course with 2 sets of suicides at 10 and 20 yards.
Next in the kitchen was Kata, who stepped in for CareBear (unfortunately not feeling well, sorry man!) and ran with his recipe, which was T.U.R.K.E.Y, but due to running out of time ended up being just TURK, which I’m not sure would taste as good. Anyway:
T = Tunnel of Love ( army crawls under planking PAX)
U = Up Downs (foot chops, burpee on Q’s “go”)
R = Railroad Tracks (line up, run 5 yds, drop to plank, next guy jumps over, goes 5, then planks)
K = Kraken Burpees (last seen during the Iron PAX Challenge, this is a burpee with 3 hand-release merkins)
Now that we were just 5 minutes from COT, Dovetail’s last round of fun will have to find it’s way into another Q in the near future (perhaps as soon as Saturday??) and we instead moved to dessert (Mary)
Mary:
Started doing bird dogs with an added yoga crunch in cadence, but that wasn’t going well, so switched it to OYO. Then did one-leg bridge heels-to-heavens, and the meal was over.
Shout-out to everyone who showed up this morning. Happy Thanksgiving!
Announcements:
1st Friday 2nd F lunch next week, Dec 1. Rudy’s BBQ at 11.
COT: Prayed us out in gratitude for God and his loving kindness.