2 Teams Enter, 1 Team Leaves…The Cave

2 Teams Enter, 1 Team Leaves…The Cave

Yeah, F3 prides themselves on workout rain or shine, sweltering or freezing, yada yada. Yesterday, the forecast looked a bit rocky and YHC was craving a gear based workout and really any excuse to throw the change-up and hit shift Blackhawk to The Cave. Being out of the game for a week after a gnarly ski accident and sick kiddo, YHC wanted this one to be a smoker, a true grinder if you will. The best way to make said grinder a bit more enjoyable is to pit 2 teams against one another in some unfriendly competition working towards the same end goal…with music of course.

5.5 brutes (Dark Helmet joined late) took part in a 2.5mile pre-run, which did not include music unless you count Bounty Hunter crying “Why are running outside” and “I’m getting wet” repeatedly during the run.

630 hit the watch and we had 7….hmmmm the predicament of an uneven number. Boom, problem solved as Transporter came running up to even out the teams:

Team 1

• Ringer
• Transporter
• Bounty Hunter
• Fallout

Team 2

• Copay
• Atlas
• Dark Helmet
• General

The exercises were presented and the rules were simple…Be the 1st team to finish all of the Exercise Reps. YHC proceeded to struggle with technology in getting the music situation handled. T-claps to Dark Helmet for taking the reigns of the warm-up portion.

Warm-Up

SSH

Merkins

(look at General…still messing with music)

Mountain Climbers

(look at General…still messing with music)

Another exercise

(look at General…screw it let’s just start. YHC will figure this out while doing squats)

The Thang (be the 1st team to complete the grinder below):

• 150 Pull-ups
• 300 Squats
• 50 Laps (around inside of parking deck)
• 50 Hairburners
• 300 KB Swings
• 20 Bucket Carries
• 150 Incline Merkins
• 150 Decline Merkins
• 200 Jump Rope

Each team started out with a different approach, which at the end of the day all came together in basically organized chaos. Team 1 chose to start off with knocking out the laps. Team 2 hammered out the pull-ups and squats to start.

The teams were very evenly matched and separated by 30sec or less with team 2 (deuces) taking home the W…although we are all winners (sike)

15min remain, so we finished with something light…I mean something that really sucked:

• Mosey to the bottom level – All you got to the top
• Mosey down to bottom level:
  • regular plank into 6inch plank, repeato for 10sec count around the horn
  • All you got to the top
• Core Shredder Circuit
  • Pistol Crunch (10x each leg)
  • LBC x20
  • Box Cutter x15
  • Flutter x20
  • 6inch LBC aka The Crowd Pleaser x10
  • Superman’s (Lean right, lean left, hyper speed x2)
  • 6inch Plank, 10sec hold and back to regular plank around the horn

COT

Moleskin

Solid group of dudes today for the grinder. Competitive juices were flowing and everyone was getting after it and talking bleep to the opposition. First and foremost I would like to thank Taylor Swift, Katy Perry, TI and a handful of other artists for providing the musical inspiration during the grinder. I could see tears flowing down Ringer’s face as Extraterrestrial by Katy Perry came on…get’s him every time. Transporter made it out of the bed in which he only slept for a broken 25 minutes the entire night due to a 6 girl sleep over in which he stated “They were all wearing concrete boots.” Way to get after it man, everytime I looked over and tapped out from hairburners, you were starting another set. Fallout got out of bed without knowing what was in store, and was better today because of it. Solid work man, way to shake-off the rust after being in fantasy land for 2 weeks. Copay, the Twitter sensation…I mean a guy fresh of getting his Twitter handle dis-banded crushed through the pull-ups for Team 2 and proved that those jet engines still work on the uphill sprints. Bounty Hunter, although you complained during the entire pre-run you got after it in the grinder competition and also showed off the jets in the 1 of 2 sprints that you competed in. Atlas, good call on taking the lead on The Cave audible. Always good to change it up and appreciate you donating some gear to the cause. Solid work man, you were looking P200 ready on the laps. Dark Helmet, appreciate the lead on the warm-up as I struggled through tech setup. Single-handily conquered the bucket carries for Team 2 and made the War-Daddy’s proud…also the self proclaimed Fat Daddy.

Announcements

BROLYMPICS 2.BRO is right around the corner, 2/24. Make an effort to be there and also pre-register using the link below to help the set up crew figure out the gear quantities:

https://docs.google.com/spreadsheets/d/1wv7Iep3nhR-G2n1Ftwe6Ut-CGAGAWNLCIBcYIUcHYrQ/edit?usp=sharing

Pre-Blast:

BROLYMPICS PREBLAST

Over & Out

-GENERAL