Spring Break isn’t free…

Spring Break isn’t free…

29 men showed for what YHC intended to smoke them, not sure about that but definitely smoked myself.  Still in Spring Break mode…

COP

Warm Up:

Halos 10 each way

Halos x 10 each way

Side extensions x 10

Good mornings x 20

Squats x 10

 

Swings x 20

High swings x 20

Alternating swings x20

Cleans x 15 each side

Squat and press x15 each side

Halo 10 each direction

Lunges 15 each leg

Single leg dead lift 10 each side

Russian twists x 20

Lay down overhead pullover x 20

2 handed curl x 20

Lay down tricep skull crushers x 20

Bench press x 20

Feet straight up locked arm crunches x20

Snatches x 10 each arm

Upright rows x 20

Swings x20

Lawn mower rows x 20

Out of exercises after some of the group knocked out 470 reps in 25 minutes.

To the Track, partner up, one guy lifts while the other runs 3 rounds

Back to the Circle

Sound off workouts, YHC calls the Pax, Pax names the exercise….This got ugly with the likes of Bulldog and Tiger Rag going for blood on Burpees with the bell, along with Vikings…not fun.

Moleskin:

Thanks for letting me lead today.  Great job out there guys.  I definitely was feeling the effects of some major league fartsacking over the past couple of weeks with sparing posts, but it was good to get back in the groove with a kb workout!  I spoke with TR after the workout and he’s planning a KB 101 with Byron which you guys don’t want to miss.  If you really want to get the most out of Skunkworks you need to learn proper form, use a bell that’s more than you are comfortable with, and learn to move it around. If you are usually done first, or if you don’t really struggle doing all of the reps then you should consider moving up.

F3 is about promoting male leadership in the community and making men.  If you want to help make men please consider contributing at www.nobellslessthan35forgrownmen.com

The forum is also open for those that want to rename Prancer.  He showed back up so I vote that he be given a name that he can answer to in public…Sound off.

Thanks again, and have a great week after Easter fellas!  SIGN UP FOR THE F3 GOLF CLASSIC!!

 

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Hair Band
9 years ago

Hate I missed it, I was looking forward to getting out there but I slept through 2 alarms! Guessing something was wrong with them since the M. usually kicks me out of the fartsack if I don’t wake up to my alarm, and she didn’t hear it either.

Hops
9 years ago

Vixen in lieu of Prancer

Splinter
9 years ago

As far as Prancer, if we are sticking with the Reindeer theme, suggestions are Comet, Donner, or Caribou. Vixen/Dancer/Prancer are awful and I think Blitzen is taken? other ideas…he is a PC grad. Their mascot is the Blue Hose, suppose to be a Scottish warrior with blue socks. Could work with that. He sells coffee. Folgers/starbucks/bucks/Light Roast/Single Shot/Caribou again.

PAX sound off with more ideas/stream of concsciousness

Hops
Reply to  Splinter
9 years ago

Juan Valdez

Splinter
Reply to  Hops
9 years ago

Juan Valdez is good. Barista or Fair Trade

Tiger-Rag
9 years ago

Sanka

Splinter
Reply to  Tiger-Rag
9 years ago

the guy from cool runnings?

Tiger-Rag
Reply to  Splinter
9 years ago

Heavens, no. Kids today…

https://www.youtube.com/watch?v=qULYuScRX2Y

Sanka is third, I am third, it’s all coming together…And, to a coffee salesman, this will be just as insulting as Prancer. Everybody wins.

Hops
Reply to  Tiger-Rag
9 years ago

https://www.youtube.com/watch?v=cysIKz8H3Rg

Juan Valdez – fully caffeinated coffee – no weak decaf like Sanka. And the mustache is insulting enough for Prancer.

Splinter
Reply to  Tiger-Rag
9 years ago

I think Sanka it is. better commercial. don’t take it personal Hops. The I am 3rd brought it all together. plust the sweet 70’s attire and hairdo’s. TR, did you dress like that at Clemson back in the 70’s

Horsehead
9 years ago

fill it to the rim with Brim

Hops
9 years ago

Taster’s Choice

Splinter
9 years ago

i say Sanka or Juan Valdez

Hops
9 years ago

I vote for Juan Valdez…a) I came up with that one and b) TR came up with Sanka

Horsehead
9 years ago

My grand-dad used to alternate between Brim and Sanka. That is some rank nasty butt water.

Good Hands
Good Hands
9 years ago

I vote Sanka…..cause it’s fun to say.

Bulldog
9 years ago

If we are going with Sanka why not just switch the S with a W?

Young Love
Reply to  Bulldog
9 years ago

Because he doesn’t need another rename next week?

Young Love
9 years ago

I vote Sanka — mostly because I found this commercial and it includes an important #disclaimer. http://youtu.be/xOSIcmk27rM

Who knew — Sanka is only 97% caffeine free? Mark that down as one thing I didn’t think I’d learn when I woke up this morning. Ahh, the power of F3.

#Sankaisthird #caffeinedisclaimer

Brown
9 years ago

Nice workout Nanners! Worth every minute with the right form and KB!

I say change it to “Chock Full ‘O Nuts” It’s heavenly!

http://m.youtube.com/watch?v=W8ySFm18_dU

Big League Chew
Big League Chew
9 years ago

“Black Coffee” a song by the first band to be recognized as “heavy metal” according to a friend of mine. Anybody now what band that is? You gotta go way back.

Hair Band
Reply to  Big League Chew
9 years ago

Well, I can’t be called Hair Band and not comment on this one… Black Sabbath are typically known as the first heavy metal band. I can’t think of a coffee song from them though.

Some could argue Deep Purple or even Zepplin were the first, but I think Sabbath are usually recognized as the true first.

Chanel
9 years ago

Name change? I thought that was just a myth!

Hops
9 years ago

You know Prancer asked… via Splinter

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