[titan] It’s Not About Just Showing Up…

AO: titan
Q: Zinfandel
PAX: Zinfandel, Dasher – Jeff Green, U-Haul, Blue Screen, Centerfold, Premature, Tron, Chicken Little, C3P0, Recalc- Keith Balaniz, Chastain, Deadwood, ChatterBox, Carb Load, Mad Dog, Das Boot, Elmer’s, Sugar Daddy- Joe Gummersbach, Easy Button, Shamrock
FNGs: 1 Shamrock
COUNT: 20
Friday after work I had a nice happy hour and snack with the wifey over at The Buzz. Before heading home I took a quick lap over at the Titan sight to help spawn some creativity and the M said, “what about all these fence posts?” I didn’t end up using that idea but it sparked a flurry of thoughts…

Typed out my entire workout and glanced at aerial maps to get a feel for the flow of it all. Confirmed no overlap of the called exercises, a good spread of different muscles and now it was time for bed. Why am I sharing this?

Anyone can Q. Anyone can slap together a workout. I’m personally driven to come up with the best workout I can based on the site, trying something new and all of that is based on what F3 means to me. My wife and kids know what it means and fully supports my time I spend with you all.

In our case, we are up so damn early it really doesn’t impact them, unless you have small kiddos. I recommend you share with your family, if you haven’t, what F3 means to you. If it doesn’t mean much to you today, I recommend lingering longer at Coffeeteria, begin to meet your brethren and even be a little vulnerable.

Today was my 130th Q since joining 6 years ago! Woke up at 430am ready to grind. Wrote out my signs and I was ready to freaking go.

DiCCS given. Recommendation to modify the count and focus on the form. Not for me but for you to remember why you woke up so damn early this AM. Disclaimer, I might verbally attempt to motivate. Let’s mosey.

Warm Up:
– 20 x SSH
– 15 x Moroccan Night Club
– Jimmy Dugans: CLR
– Calf Stretch
– Downward Dog
– Upward Dog
– 10 x Hips 2 Heaven, thanks Easy Button for never forgetting my 1st Q

Remember the Titans – a serpentine of sorts with an awful amount of exercises:
Touchdown #1:
– 10 – Merkins
– Mosey
– 20 – Squats
– Broad Jump
– 30 – Lunges 1:1
– Backwards Mosey
– 40 – SSH
– Burpee Broad Jump
– 50 – American Hammers
– Mosey
– 40 – Mary Catherine Gallagher’s 1:1
– Karaoke
– 30 – Carolina Dry Docks
– Backwards Mosey
– 20 – Big Bois
– Bear Crawl
– 10 – Burpees
– 100 yard run

Touchdown #2:
– 10 – T Merkins
– Mosey
– 20 – Bobby Hurley’s
– Broad Jump
– 30 – Heels 2 Heaven
– Backwards Mosey
– 40 – Shoulder Taps 1:1
– Burpee Broad Jump
– 50 – American Knockouts
– Mosey
– 40 – Mountain Climbers 1:1
– Karaoke
– 30 – Knee Slaps
– Backwards Mosey
– 20 – V-Ups
– Bear Crawl
– 10 – Mike Tyson’s
– 100 yard run

Lonely Kettlebells – when you are in the gloom, you are never alone even if no one is directly near you. Being “lonely” sometimes is just the mental motivation someone needs to kick their own ass. A big old half mile loop track was shown, 9 stations marked and we are off….
20 x of Everything, or modify the count:
1. KB Swings
2. Simbas
3. Overhead Press
4. Deadlifts
5. Curls
6. Triceps
7. LH Clean & Press
8. RH Clean & Press
9. American Hammers 2:1
10. 1/4mi run with your KB
~~Rifle Carry 50 yards to get your HR back to “normal” and repeato…

I wrote enough in the beginning to talk anymore about this morning. It was fantastic day and we are all better for it. Love seeing U-Haul just grinding all morning and based on this week alone, get ready to follow his momentum.

Also welcome FNG, Shamrock! Tron’s son joined us and did a phenomenal job this morning. He’s name is Josiah, he’s 10, in 4th grade, loves the Minions and loves basketball. Little man was rocking a Celtics jersey this morning and hence, Shamrock was born!

Have a great day men! See you in the gloom soon enough…