(written by Dick Clark)
Overcast, 64 degrees
13 Pax: Trailblazer, Cruiser, Pharmer, WallE, Hacksaw (FNG), Photo Finish, Bollywood (FNG), Dos Equis, Redcoat, Mountie, Scar, Black Hole, Brisket, and Dick Clark (VQ).
As all the military Pax know, F3 is inspired by lots of great routines and practices from military PT—Physical Training. With that in mind, retired National Guard Dick Clark, on VQ, brought everyone back to his past with an Army-inspired workout.
Warmups
We talked about how demonstrating the exercise, calling out the exercise name, and counting in cadence are all long military routines.
Run in place
Stretches
Side straddle hop x10
Merkins x10
Imperial Walkers x10
The Thang
The one big mosey was a lap around the park, with some real-live cadence calling. The Pax got some practice keeping in step and calling out the pace. We even got to hear about what Dick Clark’s Granny did in her 90’s for exercise, and it rhymed—can you believe that when his Granny was ninety two, she did F3 Better than you?
At the gridiron, we did the 1st & 10:
100 yard field marked at 10 yard increments.
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20.
Perform 9 Merkins, 2 Burpees, sprint the remaining 80
yards, recover jog to the 30.
Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
Totals
50 Merkins
50 Burpees
500 Yards sprint
500 Yards jog
Liberal planking
Second small mosey over to the pavilion, where the story came out of why the theme is “WallE joins the Army:” WallE was Q for Dick Clark’s first posting in the summer, and the WallE’s Mountain of Pain was harder than the workouts of half the drill sergeants Dick Clark ever knew—so WallE was inducted.
Mountain of Pain: down and back up again:
100 George Foreman
80 LBC
60 Squat
40 Big Boi
20 Monkey Humper
Totals:
200 George Foreman
1600 LBC
120 Squat
80 Big Boi
20 Monkey Humper
The Pax had secured the objective, it was back to the Shovel Flag for stretches and cool-down.
COT
A big welcome to FNG Hacksaw and FNG Bollywood—a real coup for 2x FNG at the workout. A review of the 3 F’s—Fitness, Fellowship, and especially Faith—in something bigger than yourself. Finally, thoughts and prayers to those who are struggling, whether they are Pax or elsewhere in the community—may the Pax support each other to support everyone else.
