Full disclaimer given we had an FNG, Justin, in the house!
After a quick warmup of SSH, IST, and Merkins we grabbed our tool of choice – the cement block, and returned to the parking lot of pain.
Each of the Pax had a shot at the jump rope (140 if a stud, and we had some!; 100 if you are a "striver")
While each has his turn, the rest of the pax performed various exercises; Some were repeated as noted.
Maktar Jai (2x;s)
Curls (2x's)
OH presses (2x/s)
Mason Twist
reverse curls (didn't work so well)
Chest press (declined)
Chest press with the Low Flutter
Lawn mowers -switching arms (2 x's)
Two handed row
squats (2 x's)
Skull crushers (2 x's)
Jump overs (re-state the disclaimer)
Declined Merkins
A some point the YHC reached out for the Pax whose turn it was to jump to call out the exercise;
During the middle of this Roping, we grabbed 5 blocks and did a Burpee Suicide (run to Block 1, 1 burpee, return and go to block 2 for 2 burpees …up to 5; Plank out and then perform same with air squats.
Blocks were returned promptly and Scrappy led us out in prayer. BTW, his dog is an energetic little thing.
This was only my 3rd or 4th time to the LFC AO, so some of the Pax weren't quite as familiar to me, but that's great about F3. Just jump and it works and we come out stronger, knowing each other a little more. Keep pressing it guys. Justin started at one of the coldest days of the year. It's only 8 weeks unitl spring like conditions are guaranteed and half the days in btw will be perfect. No fart sacking. Think how few men are up at this hour braving the cold. Keep being one of those kinds of guys. It spills over into the rest of the day.