18 of the most accountable men in Isotope celebrated this awesome group of F3 we have by doing sprints and burpees. Here is their story:
0500
LEGO, Cherry Bomb, Qbert, Gypsy, Hoodie & YHC met The Standard for ~3 miles
0530
WARM-A-RAMA:
Dynamic warmup
Disclaimer
SSH x 25 IC
IST x 10 IC
Carrot puller x 10 IC
Burpees x 10 OYO
THE THANG:
5 minutes with Chelsea (Below exercises EMOM)
Pull-ups x 5 OYO
Mericans x 10 OYO
Squats x 15 OYO
Sprint to end of the island
Burpees x 5 OYO (Gypsy)
5 burpees, 10 mericans, 5 burpees
Sprint back to the other side
Bonnie Blairs x 5 IC (Cherry Bomb)
5 Turkish getups, 10 1/4 turn jump squats, 5 Turkish getups
Move to the next row
Sprint to end of the island
CDD x 10 OYO (Breakfast club)
5 burpees, 10 mericans, 5 burpees
Sprint back to the other side
Hand Release Mericans x 5 OYO (Bunyan)
5 Turkish getups, 10 1/4 turn jump squats, 5 Turkish getups
Move to the next row
Sprint to end of the island
Apollo Ono x 5 IC (Lego)
CDD x 5 IC, 5 burpees, CDD x 5 IC
Sprint back to the other side
Airborne mindbender x 5 OYO (Caboose)
5 WWII situps, 10 1/4 turn jump squats, 5 WWII situps
Move to the next row
Sprint to end of the island
Tootsie roll burpees x 5 OYO (Vinegar Bend)
Mericans x 5 IC, 5 burpees, Mericans x 5 IC
Sprint back to the other side
Shoulder touch mericans x 5 IC (Rooter)
5 WWII situps, 10 1/4 turn jump squats, 5 WWII situps
Move to the next row
Sprint to end of the island
LBCs x 5 OYO (Hoodie)
Mericans x 5 IC, 5 burpees, Mericans x 5 IC
Sprint back to the other side
Slow deep squat x 5 IC (Bootlegger)
LBCs x 5 IC, 10 1/4 turn jump squats, LBCs x 5 IC
Grab a rock
Full curls x 10 IC
Skull crushers x 10 IC
Overhead press x 10 IC
Bent over row x 20 OYO
Chest press x 10 OYO
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Burpees x 10 OYO
Recover recover
COT
NMS:
- The accountability of F3 was on full display this AM especially out of the McCauley Clown Car…really strong work gents!
- TClaps to Flo for stepping up and taking The Blender MQ…now go sign up to Q men!
- Good to see Gypsy & Nacho Libre back in the gloom…welcome back brothers
- Caboose went all out on one sprint and dominated the pax just to call Airborne Mindbender…it pays to be a winner
- Bunyan was in love with the workout especially when VB called the Tootsie Roll burpees
- Breakfast Club suddlenly got engaged in the beatdown when Hoodie needed a spot on slow deep squats
- Lego & Gypsy were the first two cars in the parking lot…2020 is going to be AWESOME!
- Thanks for the opportunity to Q at The Sword Cherry Bomb. Thanks to the LFC Men's Ministry for the EH (email headlock in my case) and to the pax for the constant encouragement and motivation. Thanks for 5 awesome years of F3 gents! You men are the reason that YHC has stayed accountable whether it is running, beatdowns, CSAUPs, 2ndF and/or 3rdF events. Keep nudging the pax that need a push and keep leading hard workouts. We all need it. Until the next time…
DH