F3 Anson – Continuing To Push

F3 Anson – Continuing To Push

A few of the Anson PAX now has access to post BB’s to the F3 site, so we should be able to update weekly.  We have been and continue to meet weekly on Saturday mornings at 7am for much needed torture time!  As this wasn’t enough, we decided a weekday morning workout around 6am would supplement nicely; it is usually a Wednesday or Thursday, but this may change depending upon schedules.  Meeting place is always Anson High School student parking area.

The Thang:

1st 30 Minutes:  Viper (QIC)

• Warmup mosey around parking lot
• Low Slow Squats (LSS) X 100
• Lunge walk for about 35 yards
• Bear crawl 35 yards
• F-150’s:  Performed at Viper’s pick up truck.  Consisted of various core routines (i.e. holding at 45° or lower for an amount of time, took turns counting throughout PAX.
• Planks (basically pushup position for various amounts of time, normally counting by minutes 🙁
• More LSS X 100

2nd 30 Minutes:  Bambi (QIC)

• Mosey to block pile at back of Area of Operations (AO).
• Pick up block (easily 25 lbs. each) and mosey to the paved back drive.
• Perform the following 2X:
  • 10 block squat presses (basically a standing Jack Webb), drop block
  • Run about 75 yards to brick wall for Peoples Chair & 50 Air Presses
  • Run back 75 yards to block; pick up and do 10 block squat presses; drop block
  • Lightpole suicides with burpees:  2 lightpoles about 50 & 100 yards away
  • Run back to block, pick up, & burn out on block squat presses; return blocks to pile.
• Indian run across track to pull up bars
• Underhand grab on pull up bar while performing a controlled knee raise targeting core:  middle, left side, right side
• Series of merkins
• Mosey back to flag

DONE!

COT: (Circle of Trust)

Thanking God for another glorious day in December to be able to do this.  Flashcard took us out in prayer.

Moleskin:

This AO does not disappoint!  Each week, we continue to find new challenges and obstacles that will get us beyond any comfort zone we may have.  The sets of LSS X 100 made out legs feel like Jello, but know we’re getting better for it.  The second half QIC also handed it to us with the full body work.

Each of us continue to get stronger and faster.  We are noticing our recovery time between exercises is becoming less and less compared to the first few weeks of launching F3Anson.  After a workout, we can actually carry on a conversation without puking our stomach up!  Viper continues to be the heart and soul of the group, continues to lead by example, continues to be an inspiration to the PAX at the young age of 59…complete respect!  Half Moon is shedding the pounds, around 10 so far and more to come; he has a strong mind and continues to push himself to failure at almost every workout…heart!  Bambi and Gameboy, our younger members, are a breath of fresh air to the PAX.  They already understand what it means to work together, encourage one another, and be accountable to your team.  Flashcard just wants to get better…at all he puts his hand to.  We continue to miss OMB and pray for his quick recovery.  We all have been inviting others with the hopes that they too will ‘come and see’ what this F3 thang is all about.  #getbetter

Humbly,

– Flashcard