It had been a while since I Q’ed this great AO and I was excited to bring back a classic and challenging workout. The Pax were not disappointed if they were looking to push themselves and sweat their butts off this morning. If they were looking for something easy, they chose wrong. I gave the disclaimer and we were off to the first landing in the deck. 

Warmorama 

Slow WM 15 IC

The thang

1000 Reps of Pain – 10 exercises; 25 reps; 4 times was the formula used today. It went like this. 

25 Swings

25 Dead Lifts

25 Squats 

25 Curls

25 Shoulder Press

25 Bent over row

25 Upright row

25 side to side

25 chest press

25 Mason Twist

Mary

Pigeon L&R 

Catchers Pose

Moleskine

The Pax questioned if we could really get 1000 reps done in 45 minutes. We followed a standard race pace formula of Negative Splits. Meaning, the first 2 rounds were slower than the last 2, allowing us to finish strong with a few minutes for Mobility Mary. 

Well done to all, as that was a rough one. To complete the reps we worked with minimal rest, Tabata style. Thanks for the opportunity to Q today Hot Wax. Get on the calendar for this great AO. 

Announcements:

5/5-Twilight 5k supporting Right Moves for Youth (DM Ultraman if questions) 27th Annual Right Moves For Youth Twilight 5K Road Race & Walk

-5/6-Habitat Home Build needs volunteers https://f3isotope.com/?p=258996 (contact Beave for more info)

-5/6-Curbside Cleanup in Smithville https://f3isotope.com/?p=259071 (contact Possum for more info)

-5/15-5/16 Join us to demo and old deck and build a new walkway in Statesville for Mr McAllister who served our country. Looking for 10 men on each day. Contact @GnarlyGoat to get on board! A grant from @thef3foundation made this possible. Hear from Mr. McAllister here: https://twitter.com/phhtweet/status/1645483720328060940?s=46&t=I9zoJ4_Qk_zDunXzHxIGaA

-8/25-8/27-F3 Dads camp registration open https://f3isotope.com/?p=259886  

Prayers to all the aging parents and caregivers, all the marriages in F3, and the unspoken prayers. Thanks Tammy Faye for taking us out. 

Until next time when I SYITG 

UM