21 men came out to see what YHC had cooked up at might oak. 5 for the standard and a few others that ran in from the surronding hoods.
Quick Warm up and Stretch out 5 exercises.
- SSH X 20
- IST X 12
- Cotton Picker X 12
- Downward dog with alternating knee release
- 5 burpees
Mosey to planters at front of school for pinky pie to 12
Mosey to the Rock Pile for 5 exercises
- High curls X 12
- Low curls X12
- Full curls X 12
- Triceps Press (skull crushers) X 12
- Shoulder Press X 12
Tracks of 4 corners (5 stops)
Starting at 1st corner doing exercise at each 1¼ lap as a group and then running the circle to the next 1¼ lap (Staying together the entire time)
- 1 – exploding mercians 12 single count
- 2 – cdd single count 12
- 3 – exploding mercians 12 single count
- 4 – cdd single count 12
- 5 – exploding mercians 12 single count
Partner Squats on basketball fence switch 10 counts each partner X 2
One more set of curls for the girls X 12
Mosey back to cars
Circle up for Mary
- Pretzel crunch
- Big baby crunch
- Box cutter X 12
- Xs and Os
- Crunchy Frog X 12
- J lo X12 (Amen)
- Shoulder Touch Mericans X 12 (Jorel)
5 for the standard this morning, swing state, Egyptian., funkytown, Amen and YHC all put in 2 to 3 miles before the workout.
I have joked that I am only q’ing 3 times this week for my 5 years at F3 because of fart sacking 2 of the 5 years. Man I didn’t want to get up today but knowing that there would be a bunch of guys there waiting for me to run the standard and to see what I had cooked up for today.
As always the great equalizer never disappoints for a big man. I am not sure if I was the only one running without a rock or not. Prison yard squats on a school playground just seemed way worse than doing them at the wilderness.
5 years has flown by and I cannot the number of times I have been impressed, blown away, moved, brought to tears, and respected by my fellow f3 brothers. I have better friendships now than I have ever had and I know that I can call on anyone at any time to support me in anything I would ever need to do.
You never know what someone’s home life is actually like and who may have been looking for something like F3 and didn’t even know it. Share the love and tell everyone you know about f3. Iron sharpens Iron!
SWEET CAROLINE!