It’s hard to believe that YHC celebrated my two-year F3 anniversary on Cinco de Mayo last week.  As my first post was at the AO of which I am currently MQ, I thought it fitting to resurrect (for the most part) that first workout led by the highly esteemed “Turn Brothers” (Turncoat and Turnpike).  Reading back through it, I’m a little surprised I came back for a second post, but it also inspired me to incorporate more pain into future beatdowns.

8 intrepid Pax rolled into the Grand Oak parking lot to help me celebrate.  This is how it went:

WARM-O-RAMA:

Slow mosey around the parking lot while POS screeched into the parking lot on two wheels, working in butt-kickers and high-knees, making our way to the back of the school.

• SST x 25 IC
• Toy Solder x 10 IC
• IST x 10 IC
• Slippery Dip Can x 10 IC
• Side Schrute x 10 IC
• Slow Windmill x 10 IC

THE THANG:

Partner up – size is of no consequence

• Partner 1:  Hold Elbow plank
• Partner 2:  Run to second basketball hoop, do 5 Burpees.  Run back.  Run to 3rd hoop, do 5 slow squats.  Run back.
• Flip flop.
• Repeato, but with Merkins and Jump Squats

Recovery lap around the track

Mosey to the wall for some wall sits, including:

• 1 minute including Air Presses x 15 IC
• 1 minute including Touch Dem Heels x 15 IC

Time for a Turncoat classic (which Roadie claims was originally introduced to Isotope by him)… The Moroccan Night Club Run

• Pax form a line for a slow mosey around the track while doing the Moroccan Night Club
• Person in the back drops down to do a burpee before running to the front of the line
• Cycle through everyone until all Pax have done two burpees – ended up being twice around the track

Everyone grab some blocks and line up with same partner pairings.  Set one block 20 feet away.

• Partner 1:  Bear crawl to and around the stationary block
• Partner 2:  Curls
• Repeato until 100 team reps achieved
• Partner 1:  Bear crawl to and around the stationary block
• Partner 2:  Skull Crushers
• Repeato until 100 team reps achieved
• Partner 1:  Farmer’s carry with block to and around the stationary block
• Partner 2:  LBCs
• Repeato until 100 team reps achieved
• Partner 1:  Farmer’s carry with block to and around the stationary block
• Partner 2:  Merkins
• Repeato until 100 team reps achieved

Blocks back, recovery mosey around the front of the school.  Stop at planters for The Dip x 10 IC.  Back to launch point.

MARY:

• ‘Captain Thors’
  • WWII situp x 1 IC + American Hammers x 1 in 4 count cadence
  • Repeato with 2
  • Repeato with 3
  • Repeato with 4
  • Repeato with 5  Ouch this hurts…
  • Repeato with 6
  • Repeato with 7
• Low Flutter x 15 IC
• 1 Crisp Clean Perfect Burpee

Recover, recover.

MOLESKIN:

• Thanks to Lego for getting me out of bed and to The Mighty Oak two years ago.  F3 has been such a great addition to my life!
• This workout kinda sucked!  Pretty amazing I came back out for a second post… great job to the guys who showed up today.
• Aside from YHC, both Over Budget and Roadie were present for my first post as well — love it.
• Bear Crawls seem to have fallen out of favor with Boot Camps, but definitely need to make a comeback — I know Rebound would love to see more of them.
• Everyone really liked the Captain Thor exercise too (lots of moaning and groaning)
  • It’s worth going back into the archives every once in awhile to find “lost” exercises