Burpees For All My Friends

Burpees For All My Friends

I love F3, and love to both push the PAX and be pushed. I sometimes have a tendency to call people out (if I do, it is because you’re cheating yourself). Sometimes I get called out (thanks Posse). Know it is always out of a desire to help you improve, which in turn helps everyone in F3 improve…

Anyway, back to the workout at hand. Given Chiseled is not your normal AO, and mileage is supposed to remain low, it’s always a challenge to develop a workout that makes the sweat pour down like rain. I teased 45 minutes of partner carries, thinking the turnout would be low, but to my surprise, the cars kept flowing in and we had a small mob on our hands. Already had to think if audibles and the DiCCS had not even been given yet…

DiCCS provided on time (thanks you Recalculating’s countdown)

Warmup

• Mosey around the parking lot
• SSH x 15 IC
• Merkins x 15 IC
• Calf Stretching (Ahhhh)
• Let’s GO!

The Thang

• 30 burpess OYO, just to slow some of the gazelles down for what was to come
• Divide into groups of 3
  • Round 1
    • P1 = AMRAP with sandbag
      • Bent Over Rows
      • Shoulder Presses
      • Curls
    • P2 = (Approx 50 yards away) AMRAP w/ bodyweight
      • Squats
      • Speed Skaters
      • Merkins
    • P3 = Sprint between partners and take up their exercise
    • Repeat 3 times each
  • Round 2
    • P1 = AMRAP Peter Parkers
    • P2 = (Approx 50 yards away) AMRAP Mountain Climbers
    • P3 = Sprint between partners and take up their exercise
    • Repeat 3 times each
• Circle up for some burpee webs
  • 1 burpee / 4 jump squats
  • 2 burpees / 8 jump squats
  • ….
  • We only got to 8 x 32
• 30 seconds left – 5 more burpees OYO

Moleskin

• Everyone pushed hard today and did an awesome job!
• The numbers must be a result of the excellent Launch party on Monday, which is driving people to post more…
• It was great to see 3 2.0s + 4 Respects in the same workout!
• Post workout – Catfish tells me how much he’s loving F3 (has only been posting about a month). After his 1st workout, he ditched his cigarettes forever!! That is something to celebrate and be proud of brother! Keep up the good work…
• Thank you as always for the invitation to Q – I love leading you guys!

Announcements

• Pray for Dancing Bear’s friend who’s 1st child was born with a partial liver and is currently being treated.
• Pray for Catfish’s friend who currently has no feeling on her left side due to a recent accident.
• If you’re a leader in Waxhaw, step up and plug in somewhere. Leaders are needed in for 3 Fs. See a board member for details.
• Speaking of leadership, Chastain and Brutus are staring a new AO. This will be a 0.0 gear workout on Friday mornings at Five Stones ( pending site approval). Templates will be provided, so Q’ing should be a breeze.