Just a throwback old school bootcamp workout…..what?


Warm-O-Rama

IST x 15ic

Toy Soldier x 15 ic

Cotton Picker x 15ic

Merkins x 10ic

Downward Dog / upward dog (Cobra Smores…..I know) stretch

The Thang

Jog to the Guard rail

Dips x 15ic

Incline merkins x 10ic

Jog up Kill Hill to cul de sac

Merkins x 10ic

Jog up the street to intersection

LBC's x 20ic

Jog to bottom of hill

Merkins x 10 IC

REPEATO

Jog back to guard rail

Dips x 15 ic

Merkins x 10 ic

Jog up hill back to the shopping center

People chair 1 min + 20 airpresses ic

15 step ups each leg OYO

Dips x 15 ic

Incline Merkins x 10ic

Repeato

Jog back to starting spot

Total- 1.8 miles of running today, nice work

Mary

Low flutter x 20 ic

The Crunchy Frog x 10 ic

Recover Recover

 

Moleskin

Thank you to all who came out today.

Special thanks to Shaken Not Stirred. He was relentless with his constant EH'ing trying to get me to a F3 workout. I was at my wits end and had to shut him up. So I gave in and said "OK already I'll come to you little faggy workout"……..man was I wrong.

The fitness and the comraderie we all share…….is awesome. Getting up for a 5:30 workout is nothing anymore….what?. If you miss the standard but do the workout you feel like you kind of fartsacked. ….it's crazy.                                          You simply cannot measure the power of F3…….we are lucky men.

Outlaw–  If you only knew making stromboli in my house is like making toast. The day I came home and told my M my F3 name she thought someone spilled the beans on the Filotei specialty. Much appreciated for the name my friend and thank you for the opportunity to Q today as well .                                                                                                             (my youngest whipped up a stromboli for lunch today because we were out of lunch meat…….no kidding)

Smores, Kingfish, Sudz, Cally, Hat Trick, Land Line, Hollywood, Yosemite, Billy Bob, Omega, Primo, Jimmy O, Riverboat …… you guys all killed it today!

M-16 and Shaken- thanks for hanging in as long as you could….work comes early some days!

I look forward to the F3 workouts because I'm inspired by each and everyone of you. For that I say "thank you"!