In the F3 workout system, physically demanding workouts are considered especially heinous. In Mooresville, the dedicated men who tolerate these vicious workouts are members of an elite squad known as the Race City PAX. These are their stories:
Warm Ups: Mozy, R/L karaoke, high knees, butt kickers, kick steppers.
COP (IC): SSH 30, IST 15, Vegetation pickers 10, Mountain Climbers 15, Sit-outs 10, warm up….check.
Hill of 5's. Bear Crawl 5 steps, do 5 handclap Mericans, repeat until you reach the top of the hill. Plank at the top. Crab walk down 5 steps, do 5 heal slaps (each side), repeat until the bottom.
Dips 10 IC, Calf raises 20 each side, Dips 10 IC, Slow Deep Squats 10 IC, 1/4 turn jump squats 10 IC.
Mozy to 'an area protected from the wind', per Chief. Turns out, there's some pullup bars there, lucky for the PAX.
The TESTY TWENTY. OYO, twenty pullups, 8 count body builders, Air Jacks (one complete jumping jack, in the air). Mozy to soccer Field.
Gig Harbour Run- Sprints (or elevated run) for 60 seconds, then 50, 40, 30, 20, 10. After each sprint, the PAX were encouraged to gather in center circle for rounds of Little Man in the Woods IC 15, CDD's 15, Mac Target IC 15, Toy Solders 10, Mericans IC 10.
Meander (a slow mozy for those of you in Rio Linda) to the bottom of a big a__ hill. Repeato Hill of 5's Bear Crawl up 5 steps, 5 handclap Mericans to the summit. Head to Crack Shack.
Zamperini picnic tables 15, 10 declines IC, Zamp picnic tables 10, 7 declines IC. Mozy to parking lot for
Mary (IC): W's 15, Low Flutter 15, V-ups 10, WW II's 10, LBC's 50, Mason Twist 10, Elbow plank to
Recover, recover.
Moleskine:
-Well, our WAR DADDY, MR. LEAR, turned 69 this week. What can we say? He is truly an inspiration to us all, a Veteran, and a GENTLEMAN. To see him today not only rip apart the workout, but also cuddle and hug his grandkids at the Coffeeteria. His eyes and THEIR eyes light up with excitement when they saw each other…..INSPIRING is too small a word. We are ALL better men to be in his company! In simple terms, this man CAN HANDLE THE TRUTH (https://www.youtube.com/watch?v=9FnO3igOkOk)
-Our WD also went bullistic on LBC's today, outlasting ALL of the PAX with a crushing 50 (FIFTY) LBC's during his turn at Mary. Humbling for the restuvus.
-Another Penske Professional emerges out of the darkness. FNG Joe Baker comes to us from Kentucky, likes to fabricate, and seems to be in better shape than most of us! How 'bout 'troin down V-ups as his initial F3 excercise? Sheesh, and welcome FNG Joe!
-Mary was quite promiscuous this morning, mind you:-/ As such, YHC would like to formally thank StraightCashHomey, FNG Joe Baker, Chief, Lear, Deepend and LW for their participation in the sloppy seconds, thirds, forths, etc……. with Mary this morning.
-No Tailhook today, but his Gig Harbour inspired run lives on.
-Great to see Santiago back in the fold, along with our other Repects Deep End and Lear.
-Mailman questioned the 'validity' of the Terrible Twenty, then had the audacity to suggest calling it the Tease Twenty, the Tolerable Twenty, and even the TERSE Twenty. Mailman, you are IN my sights…
-@Rentacop, thanks so much for the chance to lead. It is always an honor and a pleasure to take the reigns with this phine group of men.