Blackberry and Red O for a light standard beforehand.
The exercise theme (lots of pullups and burpees), old school simplicity, and difficulty level of this workout was inspired by PDiddy of the clan Davidson. The motivation behind it was YHC having done entirely too much running over the last month, but still wanting to get some cardio in. Hopefully the LKN region is back on track toward meeting the monthly pull-up and burpee quota for September.
WARM-O-RAMA:
Mosey to light post by pull up bars at GCC
SSHs 20x IC
1 Burpee
Toy Soldiers 15x IC
IST 10x IC
THE THANG: Part 1
20 Burpees
10 Pullups
Repeato x 5
THE INTERLUDE:
Jane Fonda 15x IC (each leg)
THE THANG: Part 1
20 Burpees
20 WW1 situps
20 Burpees
20 LBC's IC
20 Burpees
Mosey to light post and back
20 Burpees
20 WW2 situps
20 Burpees
10 Pullups
Mosey back to parking lot
MARY:
Crunchy Frog 15x IC
Pretzel Crunch 15x IC (each leg)
Hold Superman for 1 minute
1 Burpee
MOLESKIN:
– 202 burpees + 60 pull-ups + some core work. This workout was not easy, but did provide decent time for 2nd F in between sets… if you consider panting back and forth at each other 2nd F. After testing it out, "The Diddy" could be a new go to whenever at GCC, Arnie's, or Davidson (or wherever there is a solid collection of pullup bars)
– I would like to claim that Red October set a new standard for Burpees done in an F3 workout, but he had to leave for a "business meeting" halfway through. Business meeting at 6am on a Monday. This guy is putting in work. Good to see you Red O, hope you got your money's worth
– TClaps to Blackberry for finishing the workout, Egyptian for showing up even though he is banged up and knew what was coming, and Cajun Cowboy for running 9 miles + stadium steps yesterday and even attempting this with us
– Keeping Schneider and his family in our prayers, as well as general prayer for families, marriages, those who have been effected by the recent natural disasters, and those who are being persecuted and killed for their beliefs
– YHC is planning on taking the M out and learning a dance move or two from Mini-Me on October 20th. Hope a bunch of you guys show with wives / spouses / dates, it will be a fun night together: http://f3lakenorman.com/announcement/2017-shag-dancing-night