Ice Ice Baby

Ice Ice Baby

Workout Date:





Quaker, Jetah (2nd F Q), Billy Blanks (YHC 2.0), Candy Cane, CrossStitch (YHC)

The Thang:

Shoutout to Waffle House for being the only establishment open during this icy morning. Like our first middle school girlfriend, we knew we should have had better standards but you were the best we could do at the time.

This morning could be considered a CSAUP event – it was so icy that the mosey looked like a race of elderly people running for the potluck dessert table, our fingers and toes felt like we were being stabbed with needles that were soaked in magma, and YHC started us off by touching the wet ground which haunted us (as others followed suit by having us lay down on freezing tundra surface). Very chilly, but there’s zero chance we’ll forget it.

26 degrees + patches of ice + blocks frozen together = Good times.


Pre Run – Candy Cane and Quaker ran from Early Risers, Jetah parked at AO, met them halfway, then returned with them.

Circle of Pain Warmup: 20 merkins, 20 LBCs, 20 WW2 situps, 20 dying cockroaches, 20 SSH, 16 windmills, 15 arm circles, 15 cherry pickers.

Slow mosey lap to the blocks

CoP Push-o-Rama: 20 merkins, 20 carolina dry docks, 20 diamond merkins, 20 block merkins, 20 scorpion dry docks

11’s with blocks: curls then walk with block to other side of small parking lot for block squats, etc.

Jacob’s ladder: 5 tricep extensions, 10 plank jacks, 15 bent over rows, 20 carolina dry docks, 25 overhead press, block carrying across parking lot between sets.

Return blocks, another slow mosey, stretch, CoT


I’ve recently been learning about “keystone habits”, that once you build it, there are other habits that build off of that one habit, and that’s what F3 beatdowns are for me. I started waking up at 4:15 to get ready to exercise a few days a week, which caused me to just get up at that time pretty much every morning, then I’ll get out the door a little faster so I can do a pre-run, then since I get home so early I have no excuse to not do my daily quiet time/devotional. Which all causes me to go to bed earlier and not watch Netflix and eat junk food. Saturdays naturally means going to coffeeteria which I view as a celebration of a hard week’s work. All good things coming from one habit – the beatdown.

All that to say – thanks for being a catalyst for positive change in my life. We don’t just show up for ourselves, we show up for the next guy – because it has the potential to make a big impact in his life.

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