YHC was at the helm for a post-Christmas beatdown to celebrate my One Year F3 Anniversary. The sky was dank, the air was muggy, and the PAX were focused. Here’s how it all went down.
The Thang
Warm UP
SSH – 20x
Windmill – 10 x
IST – 15x
Bend & Reach – 10x
Cotton Picker – 10x
Mountain Climber – 10x
Round One
Mosey to Fountain – Partner Up
Corner One – Helping Hand – 10x each
Run to Corner Two
Corner Two – Plank Pushups – 10x each
Run to Corner Three
Corner Three – Leg Throwdown – 20x each
Run to Corner Four
Corner Four – Wheelbarrow Partner Lift(Upright Row) – 10x each
REPEATO
Round Two
Mosey to side of Theater
Partner One – Run to last island and back
Partner Two – Merkins
Leg Throwdowns – 10x SWITCH
Partner One – Run to last island and back
Partner Two – Squats
Leg Throwdowns – 10x – SWITCH
Partner One – Run to last island and back
Partner Two – LBC’s
Leg Throwdowns – 10x
Round Three
Mosey to Zoe's Ramp
Quarter Hops – 20x
Quadrafilia up ramp
Merkins – 20x (at top of ramp)
Run down
Squats – 20x
Quadrafilia up ramp
WW2 Situps – 20x (at top of ramp)
Run down
REPEATO
Round Four
Mosey to Ben & Jerry's
Monkey Humpers – 10x
Merkins – 10x
Squats – 10x
W's – 10x
REPEATO
MARY
Moleskin:
- PAX was unusally quiet this morning… Too much running maybe??
- Having Soprano as your partner is the epitome of Iron sharpening Iron. Thanks for pushing m this morning. AYE!
- My bad for mistakening Kid Rock for Ditka. You two look nothing alike LOL!
- Contrary to belief, the Q is a gentleman. *inside joke* #ShowToKnow
- Shout out to Ethan (Amen's son). War Baby and FNG. Sorry I couldn't add your name to the header (Still working the kinks out on teh new site).
I always have a great time leading the PAX in a good workout. It truly sharpens my leadership ability. This past year of being a part of F3 Isotope has been awesome. I was looking for something greater than myself, as well as a good workout group and I found it and more. I'm so grateful to Trump for inviting me out over a year ago. It's one of the best decisions I've made. I encourage you guys to share F3 with men you meet. It's not for everybody, but for those who want to be better than average, it's a God send.
AYE!!
#Spare