In the F3 Lexicon you will find the term Starsky. The act of Fartsacking a Workout while still Posting for Coffeeteria. Starsky was from the popular 1970’s TV sitcom Starsky & Hutch. Since I haven’t watched the series, I can only imagine Starsky was frequently late for things. Wikapedia tells us Starsky was a dark-haired, Brooklyn transplant and U.S. Army veteran, with a street-wise manner and intense, sometimes childlike moodiness. This becomes relevant because today we are going backwards for Starsky.
Starsky is the name of the FNG that I plan to give the name to a guy that has been frequently been attending our workouts towards the end to enjoy Q-Source and Coffeteria with us. He has also showed up to a several of our 2nd F events. (Poker Night & Flame’s Summer Grill Out). While a little backwards, it only seemed appropriate that while Starsky can’t workout with us for medical reasons, he should become an official part of F3 and receive his own nickname.
Disclaimer – open to all me, free, not professional, you assume risk, be careful, modify as needed.
6 minutes of grueling abdominal work usually saved for the end, but in concert with our theme. LBC’s, Dolly’s, Cockroaches, Freddie Mercury, Peter Parkers, Plank Jacks, Shoulder Taps, Mountain Climbers
YHC brought with him two 60lb coupons. Two volunteers each picked up a coupon and started walking; while pax started a slow mosey around the quarter mile track. Every 200 to 300 yards, Pax sprint back to the 6 and two new guys carry the coupons. Rinse and Repeat all the way around the circle or until at lease everyone in the pax gets a chance to carry the coupon for several hundred yards.
Part 2 – Iron Pax Recovery and Preview Station.
IPX this week is pick your poison. So included this routine are some exercise you will get to choose from on Saturday if you join us at the Beeh Hive.
Round 1 – Dead Hang until every guy gives a prayer request:
- Uptown – strained calf
- Flame – injured back
- Cougar – Dad’s heart surgery
- Ranger – daughter’s school
- Mani – friends liver transplant
- Drop Box – family
- Starsky – mother-in-law brain surgery
Round 2 – 25 x 2 of Squat Thrusts, Merkins, Partner Merkins Squats, Bonnie Blairs.
1 guy does double coupon carry (120 lbs) 50 yards out and back while rest of Pax does warm-up excercise until they return. SSH, Abe Vagoda, Plank, Plank Jacks, Imperial Walkers.
Follow Part 1 Routine with 2 guys carrying coupons, but in reverse taking us back to forgotten Shovel Flag.
CoT – count off
Announcements – Neon’s hosting a leadership breakfast with LCA this Friday.
NoRoma – FNG = Starsky
TAP – men who want to accelerate and just be a little better today, then yesterday.