Accountability at its Finest


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