17 PAX showed up to celebrate the 1st day of spring with what hoped to be a true beat down.
I want to give a shout out to Transporter us shared with the group his thanks to God for the ability we have to get out each day and push ourselves after seeing a man yesterday who did not have the ability to enjoy that freedom. We should not take our health for granted and should thank Him each day we get to enjoy physical activity – either alone or with an exceptional group of men like F3.
The Warm Up
The Thang
Announcements
Moleskin
10 PAX took on the sub freezing temps of Union County for a workout that forced us to shoulder each other’s burdens.
Warmup
The Thang
Announcements
Pray
Out
17 men endured the cold temps and inspiring music for a leg day that should make walking a joy. This may be the 1st post where the music was unanimously applauded (at least when the speaker died…).
Warmup
The Swamp Thang
Announcements
Good Fella led pray
Out
9 men came out to earn their Super Bowl party nachos. If you paid attention to the pre-blast, you knew we were paying tribute to Super Bowl 51, where #12 Tom Brady was sprinting toward ring #5. That said, today’s workout should have been no surprise.
51 Side Straddle Hops
Warm Up
– Light Mosey around parking lot
– 50 SSH
– 30 Mountain Climbers
– 1 Min Downward Dog
– Walking Spider Man Stretch
The Thang
– Mosey clockwise around middle school to front of building
– Teams of 3:
* 150 Squats
* 150 Merkins
* 150 LBC
* Alternating Sprints around parking circle
* People Chair when done / wait for 6
– Mosey to Hill and grab sandbag
– Teams of 3:
* 3 Sandbag Carries up / down hill
* Remaining teammates alternate Squat / Merkin / LBC / Burpees
– 2 50 Yard Sprints
* All but winner do 5 burpees
Circle Up / OUT
Notes¿
– Welcome back Doc McStuffins and Shop Dawg
– Stuffed Crust proved he’s can deliver by beating Doc, Hollywood, Bottlecap, and Transporter in 50 Yard head-to-head sprint showdown
– Shout out to Dirty Bird who keeps showing up and pounding it out
Today was my Q but Damascus decided he wanted to step of his game and take the VQ, this was no easy feat. He hit this week hard, Brave, Commitment, Thursday beat down at my house. Pretty sure he was on his 6th straight day. So here is the work out he led and planed while his 2.0 (not so 2.0) laughed and said it was going to crush it.
Warm up
side straddle hop (40)
merkin (15)
mountain climbers (30)
LBC (25 oyo)
The Thang:
Mosey to parking circle
Station one (partners)
partner 1 run runs a lap /partner 2 does merkins
Switch and repeat
partner 1 run runs a lap /partner 2 does squats
Switch and repeat
partner 1 run runs a lap /partner 2 does planks
Switch and repeat
Mosey through trail to the track
On the track alternate pull-ups (max) and LBCs (25) on one end 15 burpees on the other – total 4 laps
If you’re waiting for the pull-ups you do plank slaps
Mosey to bridge with partner
Wheelbarrows at the far side of the bridge to the top of the stairs
At the top of the stairs partners complete a total of 100 dips
Mosey to hill
5 Hill runs with 5 burpees at the bottom
Mosey back to the parking lot + jail break last 100 yards for stretch and end
Moleskin: (written by Transporter) So Damascus and I chatted briefly last night about his maiden voyage. Told him not to sweat it, if he ran out of a work out plan, one of us would help him out. Not the case, no help needed and clearly everyone got there work in. I think Stuffed Crust thought he would walk circles around his Dad’s plan and MMMMM not so much, he got destroyed like the rest of us. I think the wheelbarrows to the school pretty much used up the tank so the 5×5’s burbee’s on the hill was a struggle for all of us! Nice work Damascus, I’m cooked! Also learned that F3 is cheaper than Fracks Zumba membership:)
Announcements:
Union County F3 Shirts – f3mudgear.com/products/f3-union-county-pre-order
F3 Sanctuary- 7:30 Westley Chapel Brooklyn Pizza Book- Act Like men.. By James MacDonald Read Chapters 1-3
David Phelps- at First Baptist Church