22 Pax showed up to start their week right by getting their legs moving.
6 met a 2.1-2.2 Mile Standard (Jedi, Freepass, Calypso, Professor, Burner, YHC)
Warmorama
Mosey from the cars to the back parking performing butt kickers, high knees, karaoke.
Bear crawl the corners of the final two islands (first of many BS calls) until we reach the pull up bars
COP
30 IC SSH
20 IC Cotton Pickers
15 IC IST
The Thang
Each lap around each island represents a new exercise. Run around the closest island and finish back at the pull up bars
At the pull up bars perform the following
50 squats. Repeato
Increase the distance by running to/around the next island
Stack the exercises 50 Squats 40 LBCs
Increase the distance . Run to and around the third island
Stack the exercises 50 Squats, 40 LBCS, 30 Mericans
Increase the Distance. Run to and around the fourth island
Stack the exercises 50 Squats, 40 LBCs, 30 Mericans, 20 Burpees
Incease the Distance. Run to and around the fifth island
Stack the exercises 50 Squats, 40 LBCs, 30 Mericans, 20 Jump Squats (audible), 10 Pull ups
***Majority of work was done with Pax taking turns working on their Cadence
300 Squats 160 LBCS, 90 Mericans, 20 Burpees, 20 Jump Lunges, 10 Pull ups
Recover
Mosey to the Rock Pile near the entrance of the Church
Grab a screw your neighbor rock.
21’s (7 IC low curls, 7 IC high curls, 7 IC full curls)
15 IC Overhead Press
12 IC Skull Crushers
15 IC Full Curls
10 IC Overhead Press
10 IC Skull Crushers
7 IC Full Curls
7 IC Skull Crushers
7 IC Overhead Press
Mosey back to the parking lot for Mary
Mary
40 IC Low Flutters (YHC)
20 IC Dying Cockroach (Travolta)
30 Second Plank
Recover Recover
Moleskin
-It was an honor to lead a strong group of men on my F3anniversary
– It has been an amazing journey since from my first post at GCC. I could barely move for 2 days after a Firestone beatdown (he likes burpees), and was unsure if I was able to continue forward. The strong EHing from Ramrod and Big Perm is something I am forever grateful. F3 has given to me so much more than my fitness. It has blessed me with a stronger relationship with Christ, introduced me to extraordinary individuals, and helped develop my family in ways I did not think were possible. I constantly reflect on the spiritual growth, adventures, and fellowship that have occurred in the past year, and can’t help but see the blessing and Grace that comes with being part of F3. Physically I have lost around 40 lbs, spiritually I have gained more than can measured. I am thankful for you all, and I hope I can give back what you all have given me.
Aye