An F3 workout at NIGHT?!?! Believe it!

An F3 workout at NIGHT?!?! Believe it!

A world record 4 PAX showed up for #ClyentDinner, the only best nighttime workout in Western Union. With the new time (5:30-6:15pm) and location (Cuthbertson Middle), the hashtag was trending throughout the day on GroupMe.

MODE OF TRANSPORTATION FOR ENTIRE WORKOUT:

• Grab the 15lb SlamBall and start the Burpee Indian Slamball Run (BISR)
• Last PAX does a Burpee, grabs the SlamBall, runs to front of line
• Once at Front of line, he drops the SlamBall
• Last PAX does a Burpee, grabs the Slamball, runs to front of line
• Repeato until we get to each workout location

APPETIZER:

• Burpee Indian Slamball Run (BISR) to High School baseball field
• SSH x 15
• Peter Parker x 10
• Mosey to hill on backside of track in right field of baseball field

MAIN COURSE:

• “Escalator” on hill (1 PAX carries SlamBall up and down, Rotate each time)
  • 40 Jump Squats, 4 x up and down hill
  • 30 Jump Squats, 3 x up and down hill
  • 20 Jump Squats, 2 x up and down hill
  • 10 Jump Squats, 1 x up and down hill
• Mosey to WELL LIT football practice field for Ab work
  • 10x Flutters with arms over head
  • Rotate PAX holding SlamBall
• Partner work
  • P1/P2 runs to other side of field; does 5 high 5 merkins
  • P3/P4 does SlamBall side toss on knees
  • Flapjack x 3; 2 side tosses and 1 WW2 weighted situps
• BISR to high school parking lot
  • 4 corners to light poles
    • 20 Dry Docks at each
    • 1 PAX brings SlamBall each leg; Rotate
    • Meet back in middle for plank shoulder taps; 10 IC once 6 arrives
  • Ab work
    • 10x Rosalitas with arms over head
    • Rotate PAX throwing SlamBall in air x 4
• BISR to parking lot gates
  • Supines
    • 10x with SlamBall between legs
    • Rotate PAX x 4
• BISR to front of high school
  • Timer: P1 Frog Jump with SlamBall 40 yards-ish
    • P2, P3, P4: Derkins, Dips, Box Jumps
    • Rotate
  • Ab work
    • 10x with SlamBall on top of shins
    • Rotate PAX x 4
• BISR to Middle School parking lot
  • 4 lightpole sprints
  • Rotate PAX carrying SlamBall

DESSERT:

• Quick announcements about Waxhaw Service Project and Cerberus convergence start time/location (6:00am at Waverly)
• Happy Hour at Queens South followed; 3 PAX for a couple beers . . . With a photobomb from Lt. Rubbermaid
• YHC took us out with a prayer of thanks for 2018 and a request for F3 to reach more Sad Clowns in 2019. Keep your eyes open to invite others
• ClyentDinner will continue to meet Thursday nights 5:30-6:15pm at Cuthbertson Middle; please invite those who give horribly lame excuses about not being able to post in the mornings