A Happy Birthday/F3 Anniversary AO called Thrive

A Happy Birthday/F3 Anniversary AO called Thrive

Happy Birthday to me, happy birthday to me, I decided to Q at Thrive I feel like a dum…..my.

It’s my birthday and I have a great idea, I Q the workout at thrive because it’s my one year in F3 anniversary too. (Insert dumb guy sound here)

Pre-run:

Yes, why not other bad choices were already made why not keep going.

The Thang

We started with a quick mosey in the parking lot to then deliver the disclaimer before warming up.

SSH X 20

IW X 20

Windmill X 15

This workout will be a homage to my first day of F3 by doing (as close as possible) the same workout that got me hooked onto F3.

The field was a bit too messy so to the road adjacent to it we went. It went down as follows:

• Broad jump burpees the width of the soccer field(on the asphalt). Modify with lunges. Plank to wait on the six.
• Hel….I mean hill work. Do 7’s with Burpees at the bottom and jump squats at the top. Plank to wait on the six.
• Now back onto the street, run to where the stop sign use to be and increase speed with each light pole that is passed.
• Next, lunge walk past two light poles. Dolly’s to wait on the six.
• Backwards lunge from whence we came. Flutter kicks to wait on the six.
• Mosey back to the parking lot.
• Not done yet, crabwalk from the stairs leading to the parking lot past three lamp posts flip over and bearcrawl the rest of the way to the open to the covered area of the park. Lunge walk to modify.
• Still not done yet. To the wall we go. Inverted mountain climbers. (Balls to the wall position and then perform mountain climbers) Regular mountain climbers to modify.
• Now into people’s chair, 100 air presses.
• We were going to be done, but I believe Glass Joe was complaining about needing to do more broad jump burpees or something. So……..to the parking lot. Broad jump burpees the length of five lines in the parking lot and then return.
• Is it over yet, yes it is time for Mary.

Mary:

• Freddie Mercury X 30
• 30 X LBC
• 30 X Flutter Kicks
• 20 X Rosalita

Moleskine:

Please keep Beenie in your thoughts and prayers. Don’t forget about Bro Olympics this Saturday(2/24/18).

Also, a big thank you to all of F3. As I stated to everyone, words cannot express my appreciation for all the encouragement, leadership, prayers, cyber-bullying, and just being there to make me better. I got a lot more work to do on myself(more than physical) and F3 has made that job a lot easier. I could not have done this by myself and will not pretend that I could have. I am a man forever changed by F3.

Shake N Bake, out!

P.S.  BW didn’t come because he HC for the workout.