No Burpee Train. Shew!

No Burpee Train. Shew!

The PAX: Shake N Bake, Kid Rock, Gerber, Dasher, Goodfella, Twinkle Toes, Zinfandel, Rudy, Show Girl, Brutus, Fuse Box, Dana, Bottle Cap, Hollywood, Carb Load, Rockwell

16 PAX works their butts off this morning!  I was shooting for a full body workout by smoking the arms at the beginning and getting some leg and ab work in towards the end.     

Disclaimer given, and we were off…

Here is what went down:

Warm Up Lap

Circle Up

              SSHs x 25

              Merkin x 20

              Plank Jack x 20

              Mountain Climber x 20

Mosey to picnic tables

On my count:

              Derkins x 20

              Dips in cadence x 20

              Incline Merkins x 20

              Derkins x 10

              Dips in cadence x 10

              Incline Merkins x 10

Mosey to street in front of Mary O’Neill’s

Each light pole 5 Burpees – circle back for the 6 until all Pax are complete

Mosey to half wall across from the church

On my count:

              Air Presses in cadence x 40

              Donkey Kicks x 20

              Jabs in cadence x 40

              6 Count Merkins using wall x 10

Mosey down to the bottom of Keith Jong Hill

Bobby Hurley x 20 then all you got to the top of the hill – everyone circles back to the 6 until all are at the top

Pistol LBC x 30 (15 per leg)

Flutter x 20

Back down to the bottom of the hill and repeat

Mosey back to the half wall across from the church

On my count:

              Air Presses in cadence x 20

              Donkey Kicks x 20

              Jabs in cadence x 20

              6 Count Merkins using wall x 10

Mosey back to street in front of Mary O’Neill’s

Each light pole 3 Burpees – circle back for the 6 until all Pax are complete

Back to COT

Mary for 4 minutes – DONE!

I was prepared to pause the Wienke in the event of a Burpee Train but thankfully it never happened!  We weren’t even halfway through the workout when we made it to the wall, and I realized my lack of air wasn’t going to allow me to call air presses and jabs in cadence.  Thanks to those who stepped up to assist… I believe it was Zin, Gerber, Goodfella and Shake but to be honest it’s all a blur.  Also, shout out to Bottle Cap who politely let me know that “5 Count Merkins” are actually “6 Count Merkins”!  Next, I had the bright idea of doing Bobby Hurley’s and sprinting up a hill… TWICE!  The second time up I had to walk (head held low in shame).  But I heard some Pax shouting words of encouragement to those dragging up the hill and it kept me going.  Seriously, this is what F3 is all about.  Encouraging men to be stronger! 

As always, I appreciate the opportunity to lead an awesome group of men!  Awesome push by everyone today!

ANNOUNCEMENTS

• Reminder – ClyentDinner workout tonight at 5:30 pm.  Cuthbertson Middle School
• Our very own Tony Passavanti (Wedding Singer) performing at Marry O’Neills tonight on the back porch.  7:00-10:00 pm.
• Iron Pax Challenge.  Nationwide F3 challenge.  F3 Waxhaw is entering as a region. Will be 1 week every week in September.  AMRAP style workout with results recorded.  The more participation the better.  Kid Rock will post details on GroupMe.
• F3 Dads Saturday at 9:00 am Dogwood Park.
• Our newly created region F3 WAXHAW will be officially launching on Labor Day!  Convergence at 7:00 am at Cuthbertson High School.  More info to come on that.

Thank you, Bottle Cap, for taking us out!