Posted on by f3ringwald

Let There Be Rock(s) – 2.0

QIC: Ringwald
Date: 01/26/2019
PAX: Candu, Cowbell, Fissure, Free Candy, Geek Squad, Iron Butt, Milkman, Mr. Clean, Prosciutto, Radiohead, Roadhouse, She Shed, Skitch, Steam Engine, Uncle Fester, Venus, VSquared
AO: The Landfill

Conditions

Same temp as a year ago, ironically. 29 with a slight windchill, which made the ground crunchy, but dry.

The Disclaimer

Delivered a little better than my first time a year ago.

COP

Parking Lot

  • Side Straddle Hops X 20 IC
  • Wide High Knees X 15 IC
  • Imperial Walkers X 10 IC
  • Windmills X 12 IC
  • Cherry Pickers X 15 IC
  • Little Arm Circles X 15 IC
  • Reverse Arm Circles X 15 IC
  • SSH X 10 IC
  • Slow and Low Squat X 10 IC
  • Drowning Pool – Bodies
    • Let the Bodies hit the floor – donkey kick
    • Any number mentioned – Merkin
    • During verses – Alternating Annie’s

The Thang

Divided up workouts into 3 categories – Arms to the tunes of 00s rock, Core to the tunes of 90s rock, and Legs to the tunes of 80s rock.
Arms – Pavilion

  • Partners with coupons
    • Rotation 1
      • Partner 1 – 10 tricep dips; Partner 2 – shoulder press 20 yards
    • Rotation 2
      • Partner 1 – 10 Merkins; Partner 2 – biceps curls 20 yards
    • Rotation 3
      • Partner 1 – 10 tricep dips; Partner 2 – arm extension 20 yards
    • Rotation 4
      • Partner 1 – 10 Merkins; Partner 2 – triceps extensions 20 yards
  • Songs Used
    • Linkin Park – Papercut (00)
    • White Stripes – Seven Nation Army (03)
    • Muse – Hysteria (04)
    • Disturbed – Down With The Sickness (00)

Core – Mosey around then down to lower park level

  • Partner 1 performs the exercise while partner 2 Bernie Sanders’ 20 yards and back
    • Rotation 1 – Drag Queens
    • Rotation 2 – Freddie Mercury’s
    • Rotation 3 – American Hammers
    • Rotation 4 – Big Boy Sit-Ups
    • Rotation 5 – Leg Climbers
    • Rinse and repeat
  • Songs
    • Foo Fighters – Everlong (95)
    • RHCP – Give it Away (91)
    • Rage – Calm Like a Bomb (99)
    • Nirvana – Smells Like Teen Spirit (91)

Legs – Hill at the pavilion

  • Partners
    • Rotation 1
      • Partner 1 – 10 lunges in place each leg
      • Partner 2 – Sprint to halfway point – 10 squats; duck walk to top of hill – 5 squats
    • Rotation 2
      • Partner 1 – 15 jump squats in place
      • Partner 2 – Sprint to halfway point – 5 lunges 1 leg; duck walk to top of hill – 5 lunges other leg
  • Songs
    • Motley Crue – Shout at the Devil (83)
    • Scorpions – Rock You Like A Hurricane (84)
    • Guns N Roses – Welcome to the Jungle (87)
    • Europe – The Final Countdown (86)

Words of Wisdom

Freed to Lead talks about “The Sifter” – a premise related to male relationships and how F3 solves the “Little particle” problem.

Read the book, but the short of the long I explained is that most relationships you create between men are small particles, friendships that fall through when your life gets shaken up. F3 creates those “big particle” relationships, where friends stick through when you need tough advice or things get rocky.

Moleskin

Straight to the point:

  • Jack White may have married his sister, a fact we will never know for sure.
  • A few people questioned my rock selection and are now dead to me.
  • Venus cannot stand up during Bernie Sanders.
  • Iron Butt [purposefully] tumbled down the hill with grace, showing his young age and showing up some of the whipper-snappers.