What can Fireman Ed do for you?

What can Fireman Ed do for you?

This would have been entitled “What can Brown do for you?”, but the way he was yelling all morning at Fireman Ed, this felt more fitting.

Here’s what went down this morning.

Side Straddle Hope (15)
15 swings oyo
Imperial Walker (15)
15 swings oyo
Low Slow Squat w/ Bell (15)
15 swings oyo
30 curls oyo
15 swings oyo
15 tricep extensions oyo
15 swings oyo

Find a partner…
Everyone spread out evenly on the track. Partner 1 farmer carried both bells around the track. Partner 2 ran ahead and eventually caught up with Partner 1. Flapjack

P1 lunge walks with both bells around the track. P2 ran ahead and caught up with P1. Flapjack

P1 stands in place and does clean and press with right hand only. P2 runs a lap until he meets up with P1. Flapjack

Repeat this process 2x (switch to left hand on the clean and press the second time)

With your partner in a tight circle in the middle of the field.
P1 starts work on a specific exercise. P2 runs to the track, does a workout and comes back to switch with P1. When they switch, they do 2 partner merkins. Exercises and totals are below.

100 curls, 50 tricep extensions (5 jump squats at the edge of the track)

100 American Hammers, 50 good mornings (5 dry docks at edge of track)

100 flutter presses, 50 overhead presses (2 burpees at edge of track)

100 lawnmowers, 50 high pulls (6 sister mary catherines at edge of track)

It was a great morning. I appreciated Chin Music noticing me working on my between the legs dribble with the bell. #StephCurry

Bulldog had to take off early. I think the Imperial Walkers and Side Straddle Hops did him in.

Apologies to the 5 AM run crew. We did a little more mileage than normal, so hopefully your legs lasted the rest of the day.

And lastly thanks to Harley and Fletch for giving me the chance to Q.

Big time expansion going on! Columbus, Indianapolis, Louisville, Pittsburg, Minneapolis, Austin, Birmingham. Reach out to guys in these cities and let them know about F3. If you can go downrange and help start these off, do it! Lastly, put your skills to use for F3 nation.