First welcome : Steve, Lester, Tom , Yosemite (F3 Nickname).
Now to the workout
Multiple Pax ran the standard- Sound off if you want credit
Warmorama
Mosey to the Pull up bars
25 IC SSH
20 IC Mountain Climbers
15 IC Soybean farmers
10 IC Mericans
The Thang:
Partner up.
3 options: Large loop, middle loop , short loop
If you run the large loop you do the following
2 Pullups
5 Burpees
10 Mericans
20 Squats
25 LBCs
Middle loop
4 Pullups
10 Burpees
20 Mericans
40 Squats
50 LBCs
Small loop
6 Pullups
15 Burpees
30 Mericans
60 Squats
75 LBCs
Only Rule: Dont run same loop back to back.
5:55am – Audible and pick up the 6
Bear Crawl back to the pull up bars
Grab a cinder block
Partner 1 – AMRAP curls, Partner 2- Run small loop
Flip Flop
Round 2 – AMRAP Shoulder Presses
Flip Flop
Round 3 – AMRAP Skull Crushers- Pax complained so we decided to do Mary
Mary
– Dying Cockroach – Silverbullet
– 25 IC Flutter Kicks
Hold it
-15 IC Low Dolly
30 Second plank
Recover Recover
Moleskin
– Workout was filled with FNGs and Mumblechatter. Chatter was strong (mainly Minime), and YHC did get a little off his Q game.—– even though it was a WIB
-Welcome Lester, Steve, Tom, and Yosimite (F3 Nickname). Lester and Tom will be at MO for a naming, and Steve will be back out on Monday.
-Great to see some new faces and old faces back out in the gloom
-Jock Strap I miss your quick remarks…hope to see you more in the gloom
-Amen…you are dissappearing man. Keep up the strong work
-Softball Sunday 1pm NMP
-FiA-F3 Date night May 13th. Hit up Nitestick for some info.
I am blessed to have F3 in my life. I could not imagine where I would be without the accountability, friendship, and motivation of each individual that steps out into the gloom. It has given me passion to better myself, self confidence, and friendships that I cannot even place a measure on. When I first started F3 my focus was strictly on the 1st F. Not unitl all 3F's began to equal out did I realize the impact each one the F's has on me, my family, and others. As my journey within F3 and life continues to play out, I find the my passion has moved towards the 3rd F. I highly encourge Pax to check out Berean, Emmaus, or any other option that offers all 3 F's. I am blessed to have F3, I am grateful for Ramrod taking me to GCC one Saturday morning, and willing to grow F3 as it has grown me.
Burns.