The Thang
High knees, Backwards run
Cherry pickers 15 IC
SSH 20 IC
Burpees 10 OYO
Mericans 10 IC
CDD 10 IC
Low flutter 15 IC
Mason twist 15 IC
WWII 15 IC
Run to boat launch parking lot – 5 mericans every mailbox (9 mailboxes)
Burpee jumps across parking lot
LBCs 20 OYO
Bear crawl back across parking lot
LBCs 20 OYO
3 sets – OYO
Decline mericans 10
Cherry pickers 15 IC
SSH 20 IC
Burpees 10 OYO
Mericans 10 IC
CDD 10 IC
Low flutter 15 IC
Mason twist 15 IC
WWII 15 IC
Run to boat launch parking lot – 5 mericans every mailbox (9 mailboxes)
Burpee jumps across parking lot
LBCs 20 OYO
Bear crawl back across parking lot
LBCs 20 OYO
3 sets – OYO
Decline mericans 10
Squats 10
Dips 10
SSH 20 IC
Burpees 10 OYO
Mericans 10 IC
CDD 10 IC
Low flutter 15 IC
Box cutter 15 IC
Dips 10
SSH 20 IC
Burpees 10 OYO
Mericans 10 IC
CDD 10 IC
Low flutter 15 IC
Box cutter 15 IC
Mason twist 15 IC
WWII 15 IC
Burpee jumps across parking lot
LBCs 20 OYO
Bear crawl back across parking lot
LBCs 20 OYO
Run to clubhouse parking lot – 5 mericans every mailbox (9 mailboxes) – Grip's call on the mericans
WWII 15 IC
Burpee jumps across parking lot
LBCs 20 OYO
Bear crawl back across parking lot
LBCs 20 OYO
Run to clubhouse parking lot – 5 mericans every mailbox (9 mailboxes) – Grip's call on the mericans
Mary
Great variety called by each from the Pax – everyone called a tough and different exercise to close the workout
Chatter
- No shart chatter today – first time in several weeks – surprising
- Twister is on fire with the F3 workouts – posting 4 days a week and getting in great shape – think he may have descended from a bear given the speed of those bear crawls
- Q is out for a week or so – will miss the Pax…..especially Grip (I think I heard him say he would miss me……or maybe it was a question of how long I'll be out of commission?)
- Lots of chatter on the ability to reproduce – great advice from Pompi on recovery….don't push it – lots of words of encouragement which are very much appreciated
- Appreciate your reminder to modify as necessary Surf and Turf and for taking us out in prayer today – very well done
- FNG Chuck did great for first time out and enjoyed the workout – thanks to the Pax for welcoming him – he'll be back out likely on Thursdays – look forward to giving him his F3 name the next time around
- Great work today men – it was my honor to lead the group – being a part of F3 and specifically our Pax has been a game changer for me. Thank you all for embracing me as part of the group.