Badge of Honor – Orange Puddle, We were taught a great lesson by a very brave and strong young man today – Don’t drink Orange Juice before an F3 Workout!
25 Pax posted in the brisk, frosty gloom for a little WIB Circuit and Bug Eater’s virgo Q. Common words as the pax exited their vehicles and saw the coupons YHC had brought was “Am I at Skunk Works or is this The Rock?”
Mall Cop Lead
Ask for volunteers to grab the 8 Kettle Bells and the 85 lb. heavy bag, grab the shovel flag, and head accross the parking lot to the soccer pitches for COP:
SSH x 30
Imperial Walkers x 20
Divide into 7 groups of 4 for a WIB (Workout In A Bag) Circuit for the next 28 minutes straight.
WIB Circuit: Teams line up in a single file line, Pax 1 sprint 300 yds (to the fence and back), Pax 2 perform the Kettle Bell Exercise Called for that round, Pax 3 & 4 perform the exercises called.
Round 1) Sprints / 2 Hand Kettle Bell Swings / Exercises: Merkins, Carolina DD, LBC, Squats
Round 2) Sprints / 1 Arm Kettle Bell Swings alternating arms as Pax 1 turns back at fence during sprint / Exercises: Peter Parker, Parker Peter, Merkins, Burpees
Round 3) Sprints /Goblet Squats / Exercises: Lost count about this point but believe it was Burpees, Burpees, Merkins, Squats
In addition: Team 1 started with the 85 lb Heavy Bag and each Pax took a turn throwing the bag over their shoulder for 10 squats, run up the Jaccobs Ladder Hill, 10 more squats, run down hill and pass to the next pax.
Bug Eater Lead:
Run to Yellow man (haha)
15 count Carolina dry dock
80-Yard Partner sprint / side straddle hops
20 count Merkin
80-Yard Partner sprint relay
20 count merkin
Plankorama: Regular, Right Arm High, Left Arm High, Regular
40-yard bear crawl / 40 yard crab walk, Rinse and Repeato!
1/2 mile Indian run around church
5 North Face climbers / merkin ladder
Run it out back to home base for COT
T-Claps to Bug Eater for his Virgo Q and for posting for the 4:00 am GoRuck training at the Stonehenge site with Dolphin and then coming to dish out some pain and endure The Rock!
YHC must have heard about 23 times prior to launch today, “Is this Skunk Works or The Rock, what you got up your sleaves today Mall Cop?” YHC thought I would mix it up today with a little WIB Circuit for the first 30 min, and with Bug Eaters relays, Indian Run, and climbing North Face 5 times many of us were pretty much spent. Great work by all the pax today and T-Claps to Stone Cold, 49er, and Donkey Kong for sporting their Rucks and to Big League Chew for doning the new weight vest!
The picture at the top is a public service announcement to all by a very strong and brave Sand Bar. He was pushing and leading the pax on so many exercises that he pushed his OJ right out as well. This is nothing to be ashamed about and is a Badge of Honor Sand Bar. Thank you for coming out with your old man almost every week and showing us all how to put forth 100% effort. You sir are an animal and if you keep this up you’ll be the biggest beast on the soccer pitch and the football field!
It was great to have an FNG from out of town Cosmo (Brad Bloom) who is the executive and editor of Faith and Fitness magazine. You did great and look like you are already in a position to start up our next location of F3 up in Chesapeake, VA. It was also great to have Malko come down for our weekly #downPAINment.
Announcements -1) The official registration for the Spartan Sprint is now up on the web site. Please read through the artice and go ahead and officially register you and your EH’s from when we soft committed back in the fall. YHC committed for several spots back in the fall so if you didn’t then or have started F3 over the last couple of months and would like to run the Spartan Sprint please send me a Twitter DM or talk to me at the next workout.
2) The new F3 Race Jersey design is up on the website and there is an area for a soft commit if you want to order one. This is important so the Gear Team can know how many to request from the vendor. Please select your style and size when you make your soft commit.
Until next time! Aye!