1’s Company, 2’s a Crowd and 3’s a…. Workout!!

1’s Company, 2’s a Crowd and 3’s a…. Workout!!

The Triangle Trifecta!  It’s drizzling, 100% humidity, 5:30am, muggy and hot.  Sounds like perfect conditions to put it in Overdrive!  Awesome to see Turnpike waiting for the Q and some fakey cars in the parking lot to look like #F3Overdirve was representing much better than we actually did.  Off we go in the gloom and Hoodie comes to complete Los Tres Amigos!  SV firmly planted, let’s move!

OH THAT THANG

Start with Hair Band 1K up hill and around spirit rock back to parking lot

COP
SSH x 20 IC
IW x 20 IC
PlankJacks x 15 IC
Stay in plank for MC x 15 IC

Begin mosey to Elementary School Playground

Along the way, Lunge walk Bus parking lot lines, Karaoke R/L, Backwards Run, Shuffle R/L, Indian Run to elem school
Bear Crawl ~50 yards school to light pole
Crab Walk ~ 50 yards from pole 1 to fence
Long Lunge Walk length of fence to playground entrance

At Playground – Burpee-Medley

10 x Burpee/Pullups
10 x Burpee/BombJacks
10 x Burpee/Box Jumps
Run Lap around Track
Plank-a-Rama while all finish lap

Repeato w/ 25 x Swing Donkey Kicks and 35 x Slow LBC’s

Mosey out of playground but we have to get back the same way we got there

Long Lunge Walk from playground entrance entire length of fence
Crab Walk ~ 50 yards from fence to pole 1
Bear Crawl ~50 yards pole 1 to school
Start IR back to Parking Lot w/ Karaoke R/L, Backwards Run, Shuffle R/L along the way

Pass by Brick benches so throw in for good measure:
20 x Dips
15 x Derkins
Finish mosey to Parking Lot

MARY
10 x Flutter hands under 6
10 x Flutter hands on chest
10 x Dolly hands under 6
10 x Dolly hands on chest
2 minutes to go Q calls for PAX to each call out an exercise
Turnpike – 40 x Slow LBC’s
Hoodie – who was thinking quick says 20 x LBC’s

DONE!

COT w/ Great Takeout by Hoodie!!  Thanks Brother!

OH MOLESKIN

Solid Work by all today. Glad to have Hoodie Pull up #oneminlate to complete the Triangle!  The man is getting Stronger weekly!  Good to have TP back as well from since recovering from his illnesses.  Makes the Q feel good when the quote of the morning is “I don’t think I have ever sweated that much at an F3 workout” #puttingintheeffort !!

Always an honor to lead this great group of Men!

EE