This would have been entitled “What can Brown do for you?”, but the way he was yelling all morning at Fireman Ed, this felt more fitting.
Here’s what went down this morning.
Side Straddle Hope (15)
15 swings oyo
Imperial Walker (15)
15 swings oyo
Low Slow Squat w/ Bell (15)
15 swings oyo
30 curls oyo
15 swings oyo
15 tricep extensions oyo
15 swings oyo
Find a partner…
Everyone spread out evenly on the track. Partner 1 farmer carried both bells around the track. Partner 2 ran ahead and eventually caught up with Partner 1. Flapjack
P1 lunge walks with both bells around the track. P2 ran ahead and caught up with P1. Flapjack
P1 stands in place and does clean and press with right hand only. P2 runs a lap until he meets up with P1. Flapjack
Repeat this process 2x (switch to left hand on the clean and press the second time)
With your partner in a tight circle in the middle of the field.
P1 starts work on a specific exercise. P2 runs to the track, does a workout and comes back to switch with P1. When they switch, they do 2 partner merkins. Exercises and totals are below.
100 curls, 50 tricep extensions (5 jump squats at the edge of the track)
100 American Hammers, 50 good mornings (5 dry docks at edge of track)
100 flutter presses, 50 overhead presses (2 burpees at edge of track)
100 lawnmowers, 50 high pulls (6 sister mary catherines at edge of track)
It was a great morning. I appreciated Chin Music noticing me working on my between the legs dribble with the bell. #StephCurry
Bulldog had to take off early. I think the Imperial Walkers and Side Straddle Hops did him in.
Apologies to the 5 AM run crew. We did a little more mileage than normal, so hopefully your legs lasted the rest of the day.
And lastly thanks to Harley and Fletch for giving me the chance to Q.
Big time expansion going on! Columbus, Indianapolis, Louisville, Pittsburg, Minneapolis, Austin, Birmingham. Reach out to guys in these cities and let them know about F3. If you can go downrange and help start these off, do it! Lastly, put your skills to use for F3 nation.
We had a much appreciated 50 degree morning to greet us after to many weeks of bitter cold. We even had a few of the hibernating warm weather only guys show back up. 17 in total. Here is how the workout went down.
Field and warm up In Cadence 20 each
Side saddle hope
Imperial walkers
Low slow squat
We then Partnered up in 3s and moved onto the goal line for a series of workouts. Each partner took turns doing each workout, rotating when the “pace setter” was done with the distance excersize.
Round 1 – 5 minutes
Gasers 50yd, Squats, Mercins
Round 2 – 5 minutes
Walking Lunges 20yd, Vups , Forearm Plank Rockers
We moseyed up the bleachers for our next set
Round 3 – 6 minutes
Stair run, 10 Pull ups 10 leg raises and LBCs until relieved, , Wall Sit Arm Raises
Moved back down the goal line
Round 4 – 5 minutes
Bear Crawl 20 and back, knee tucks, “Butterfly”
Round 5 – 5 minutes
Field Hops 20, mountain Climbers, Dry Docks
Moleskin:
As a few of you have mentioned leading your first Q can be a little unnerving. I thought I was fine until my wife looked at me Thursday night and said “you’re nervous”. Well I wasn’t until she said that! All together things went pretty well though, my voice only cracked once and “butterfly” / “flutter” what’s the difference really? Field Hops and Bear Crawls seemed to be the fan favorites and by that I mean they were the favorite to be done with. We did run out of time and I had a few more things up my sleeve, but I guess I will just have to save them for next time!
Thanks for the encouragement from all of you fine gentlemen.
Have a great weekend all!