Birthday boy beatdown at Gladiator


Fillmore in attendance not on website

Warmarama:  Go grab a cindyblock before we start

SSH

Slow sprint

Merkins

Little bit faster sprint

Slow Squats

Even faster sprint

Cotton Pickers

Full sprint

The Thang: 

  •          10 burpees

Sprint about 100 yards

  •          8 pull ups

Sprint back

  •          10 burpees
  •          15 Squat Thrusters with Cindyblock

Sprint about 100 yards

  •          8 pull ups
  •          20 Merkins

Sprint back

  •          10 burpees
  •          15 Squat Thrusters with Cindyblock
  •          20 Low flutter with Cindyblock press

Sprint about 100 yards

  •          8 pull ups
  •          20 Merkins
  •          20 jump squats

Sprint back

  •          10 burpees
  •          15 Squat Thrusters with Cindyblock
  •          20 Low Flutter with Cindyblock press
  •          20 CindyBlock Swings

Sprint about 100 yards

  •          8 pull ups
  •          20 merkins
  •          20 Jump Squats
  •          5 Time Clock Merkins – do a merkin and move hands to 3 oclock and do a merkin then to 6 oclock, etc.  one round around the clock is 1 merkin – only made it to 3!

Let’s Mosey around the lot a little 

Do some dips, some slower than other till i heard some BS

Back to Blocks

  •          10 burpees
  •          15 Squat Thrusters with Cindyblock
  •          20 Low Flutter with Cindyblock press
  •          20 CindyBlock Swings
  •          20 Shoulder Presses

Sprint about 100 yards

  •          8 pull ups
  •          20 merkins
  •          20 Jump Squats

Sprint back

The Finisher!

  •          Burpees for 30 seconds
  •          Side bear crawl 5 crawls back and forth for 30 seconds
  •          Repeat for 4 total minutes (ONLY HAD ONE MINUTE THOUGH!)

Recover Recover

Moleskin

  • Thanks to all for showing up today at what is a great AO with lots of options.  
  • Great to see Ditka in the gloom, something about a new job and traveling the world is keeping his F3 days to a minimum
  • not much mumblechatter, but enough to show some displeasure
  • I tried the Time clock merkins…quite challenging.  I announced we would do 40, but after a few of the PAX gasped i let them know about 3-5 would do it!
  • Loved the turn out today by 17 PAX, thanks for the support on my 43rd birthday.
  • Dallas Roast coming up…i would think by now we should have so many jokes ready it might take 2 nights!
  • Thanks to all of F3 PAX for pushing me and getting me out of bed every morning (when in town!)
  • I'm going to be a part of the Launch team in Carmel, IN on April 1.  (northern Indy) if anyone knows people there to reach out to, please let them know.  i can also provide details.