Back to my ole Stomping Grounds at Area 51 (McKee Road Elementary) where F3 all began for YHC back in 2011. So, I read the old backblast and tried to bring back some favorites from the past. 4 old me showed up then squealing in on 2 wheels came another old dude who didn’t even lace his shoes up, O’Tannenbaum. YHC gave a short disclaimer cause these guys all know it and we were off to warm up the ole bods.
Warmup lap
Ssh x 20, 5 Burpees
IW x 20, 5 Burpees
Merkins x 15, 5 Burpees
CDD x 20, 5 Burpees
Low Slow Squat x 20, 5 Burpees
another lap
Field Work or The Star Fish (Center is 5 Burpees)
Leg 1- 10 Jump Squats
Leg 2- 20 Merkins
Leg 3- 20 CDD
Leg 4- 20 LBCs
Leg 5- 20 Monkey Humpers
Rinse and Repeat
Mary (Shared- viewers choice)
Joker- The Dolly x ?
Turkey- Bicycle x 25
Stone cold- Obliques x 12 each side
Abacus- Back Scratchers x 20 (Countertop tribute)
O’Tannenbaum- Parker Peter x ?
Cardio time- Run to Providence Rd and back
Rock work (thanks to Joker)
Dead lift and press x 15 OYO
Squat and curl x 15 OYO
Tricep Extension x 15 OYO
Wallwork
People’s chair x 60 sec
Donkey kicks x 20
Rinse and Repeat
10 Pull-ups and we are done!
COT
Naked Moleskin
Great time this morning getting back to the roots of F3-South Charlotte at Area 51. Really brought back some good memories. It’s been too long since I posted there. As Arnold says, “I’ll be back!”
All 5 of us work hard out there in the humidity and were soaked as well as covered in fresh mowed grass. #itchy
Turkey leg didn’t have to smoke bomb Joker to wake him up but he actually asked him to at one point. #weird
Thank you Abacus for asking me to Q. YHC thoroughly enjoyed it and it was great to get back out after being on IR.
O’Tannenbaum sent 2 of his offspring to Auburn this past week. Pray for all the kiddos that are going off to college, some for the first time. It seems there quite a few F3 2.0s at Auburn these days, perhaps a F3 Dad’s road trip is in order.
Announcements
F3 Golf- coming on late Oct- get a team ready
F3 Expansion- give back to what has been given to you.
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