Little Monday F3 IM

Event Date

Mar 23, 2020


3 showed to get the week started off right.

Warm-up

SSH X 10 IC, Merkins X 10 IC slow count, Cherry Pickers X 10 IC

Thang

Run to boat launch from clubhouse

Circle in gazebo for the Individual Medley. Another gem discovered from the F3 website. I was a swimmer growing up so was pumped to find this set. See below for description from F3 Nation site. We did Burpees, Merkins, Flutter and Squats. Started at 5 reps up through 10 reps and held 5 sets at 10 reps.

Swimming has the individual medley (IM), swim all 4 strokes in one event. The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 2 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each. If you're fast you get loads of rest. If it takes you 89 seconds to complete the set you have 1 second to recover. 

Run approx 2 miles through the hood ultimately back to clubhouse with pain stations:

PS #1 – 10 merkins, 20 LBC, 10 merkins, 20 LBC, 10 merkins, 20 LBC

PS #2 – 10 merkins, 10 squats, 10 CDD

PS #3 – 5 bupees, 20 LBC, 5 burpees, 20 LBC, 5 burpees, 15 FLBC (flutter kick while doing LBC's) – all OYO

Last 0.25 mile to clubhouse was AYG

45 seconds left – AMRAP merkins

Totals: 100 burpees, 125 merkins, 2.5 miles running + abs

Moleskin

  • Tight grouping arriving at 0530 on the dot together
  • Full agreement that we all considered staying in bed at the beginning of the workout
  • Full agreement that we were all glad we didn't at the end of the workout
  • Lots of discussion about COVID-19…..hopefully people are taking this seriously
  • Prayers for Surf's MIL Joyce and his brother and family
  • Prayers for the Friday family 
  • Prayers for all the healthcare professionals working through this situation
  • Pinky took us out – thank you and well said