- QIC: wingman
- Pax: @wildturkey, Brisket, Midriff, Starch, teddyf3, the-phoenix
🚀Phoenix Rising: The Return🚀
Date: 2024-08-22 AO: the-phoenix Q: tagalong PAX: wildturkey, Starch, teddyf3, midriff, @brisket FNGs: None COUNT: 6 This morning, 6 badass PAX rolled out of bed, shook off the sleep, and showed up to crush it at the-phoenix We had the pleasure of sweating it out with @brisket, midriff, teddyf3, Starch, wildturkey, and your Q, Tagalong. :star2:
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
As soon as I stepped out of the truck, it was clear that the universe was giving us a sign—blaring music from the nearby PA systems at the crack of dawn. :loud_sound: The neighbors might not have been thrilled, but we knew it was GO TIME!
The Warm-Up: After a brief disclaimer with a nod to teddyf3’s physical restrictions (and any potential allergies :leaves:), we took off running… literally. I didn’t have a plan, so we ran in circles while my brain caught up to my body. :cyclone:
Four Corners: We hit a classic four corners workout with forward and backward runs, side shuffles, and a solid dose of Merkins, Jump Squats, Carolina Dry Docks (or should I say Turkey Twerks :turkey:), and Jump Lunges—Mary Sister Katherines, if you will. We pushed through 3 rounds with reps increasing from 12, to 14, and finally 16. :muscle:
Mary Break: Just when we thought we could catch our breath, we dropped for 20 reps each of LBCs, Flutters, and Dollys. Because why not?
Agility Ladder: Next up, we hit the agility ladder for some serious footwork. Each round was followed by a quick burst of speed. I called out 10-12 rounds (making it up as we went :sweat_smile:), and we powered through until our cardio said, “Enough!”
The Grand Finale: We found the USA map, picked our favorite states, and knocked out 10 burpees at each location before running to the picnic tables for 20 dips. We planned for 5 rounds, but then spotted a pair of soccer goals and a lonely soccer ball – modified to 3 rounds. Time for a PK Shootout! :soccer:
PK Shootout: teddyf3, our resident soccer star, was nominated as goalie, but in a surprising twist, he declined. :man-shrugging: So, we all rotated in goal. The rules: 1 kick each—score with no penalty, miss the goal = 10 burpees, goalie saves = 20 burpees. We ended with 4 goals and 2 epic saves. Boom! And just like that, we wrapped up another workout.
Shoutouts: – @brisket – Training for the BRR, you never missed a bootcamp beat! :boom: – midriff – Smooth moves and solid form all around! Love your energy… :fire: – teddyf3 – With no achilles restrictions, you crushed it, brother! :facepunch: – Starch – Agile and quick, you set the pace today! :man-running: – wildturkey – Always bringing that turkey twerk energy, loved it! :turkey:
Final Thoughts: It’s been a minute since I consistently led a workout, but F3 is like riding a bike—you never forget how good it feels to get out there with the boys. :handshake: No matter how long you’ve been out of the game, it’s always awesome to be back in the gloom, pushing limits and having fun.
And yes, we got a pic—because if there’s no pic, did it even happen? :camera_with_flash:
Aye!
#NoQuit #IronSharpensIron #F3Strong
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