12 Men of F3 got a one-obstacle taste of Spartan Race with The Bucket Carry ! Pulls on every upper body muscle eventually. 28 temp with 85% humid kept the pax wishing for the sweat box. So here it comes BOOM !
Mosey around the larger & improved LFC lot. Let's Stretch this AO out for sure.
Warmorama:
Windmill x 10 IC, Toy Soldier x 15 IC, Squat x 10 IC, IST x 15 IC, SSH x 25 IC
Mosey back to car area to release the Blue Walmart Bucket from the trunk of the Barcelona Red Camry – yes the salesman had me at "Barcelona".
Partner up & grab a traveling rock for each pax – Bucket rules are it is not too touch the ground until we get to MARY about 6;08. YHC took the first turn with partner, Deepdish waiting eagerly for his turn (prob NOT).
Mosey up one lane to end of parking lot.
The Bucket must be carried all the way to the extended lot area, then his partner must FlapJack with him & take his turn while remaining pax Ladder. Add your travel rock to the Bucket of already 3/4 stone.
Ladder #1 – 20 squats each time, then run to middle sidewalk area for 10 Burpees, back & forth w 8-6-4-2 Burpees after squat round with or without your rock (pax choice).
Move up on parking lane, & that Bucket does not touch the ground. It can be rested on a cone so cleverly.
Ladder #2 – 20 Alt Lunges (10 each leg OYO) each time with or without rock, run to middle sidewalk, then 15-12-9-6-3 Merican reps each time.
Time she's a tickin !
Mosey back to car area to return our rock friends & finally drop that Bucket. Ooh Sucky !
MARY;
Low flutter x 15 IC, Rosalita x 15 IC, Mason Twist x 15 IC, LBC X 20 IC, & 10 sec elbow plank.
Time – DONE !
Rumple Moleskin –
1- Thanks to newer MQ Magnum for allowing me to Q The Sword. Still awesome AO now stretched out. Go get em brother. Pack that schedule. Thanks to Caboose for stepping up & down as MQ.
2- Three K9 present today. They were loving the running portions.
3 – Time really flew so had to drop some parts of beatdown. YHC back Fri for The Foundry Q.
4- Literally one the the first Winter beatdowns it took me about half time to warm up. Car said 27 temp at Finish.
5 – Met 5-6 newer pax which is always cool with Mona Lisa who invited all of F3nation to his house for a sweater party at Gilead commons (maybe) community ! Maybe 1,000 pax will be there. Show to know – FUNNY
6 – Deep Dish & Holiday continue to beatdown the Fartsack as they promote their own fitness ! Awesome to see you guys and talk about April Triathlon training from HV Aquatic Center.
Thanks to all the Board Members of LKN and all regions for keeping this F3 Juggernaut going ! Tis Incredible journey in only 7 years of existence !. AROO brothers.
MAYHEM (in the AM)