I had to give this backblast this title simply because of the overwhelming disdain everyone displayed when I said “alright boys, 2 lines for the burpee Indian Run.” That title just barely won out over Ol’ Captain One Eye got stuck in Utah and abandoned his Q. Anywho, 32 Men braved the 33 degrees outside this morning between Flash and Ignition and kicked butt. I’ll admit I stole a few things Dasher did on Friday at the inaugural Swarm workout. My goal was simply to keep everyone moving with the low temperatures outside. NO Webbs that stop the flow and lower the heart rate!
Warm Up:
Mosey down the pass to Rudy’s Poop Palace, on the way butt kickers, high knees, karaoke and circle up:
SSH—-Audible let’s move up the road to get out of the bus driver’s way.
SSH x 15, LSS x10, Moroccan night clubs x10, Merkins x10, calf stretch, jimmy dugan stretch, 6″ Plank Jacks
That Thang:
Partner Up with P1 running to school and complete 20 dips and 20 step ups, P2 runs to lower traffic circle by stadium and bear crawls the entire circle. Meet in the middle for 5 hand slap Merkins. Complete 2 full rounds.
Mosey to bottom of hill by stadium for 2 light poles up on left at sprint/mile pace then 1 light back at recovery jog. Make it to the top of the hill. This got the heart rate up very quickly and I believe our FNG(Slow Pitch) spilled some merlot.
At the top of the hill, 2 Lines for Burpee Indian Run. Lots of groaning and foul language commenced at this point. Guy in the back does burpee then sprint to the front. Run to the sidewalk below the stairs.
From there 10 Dry Docks at intersection, run to stairs 2 burpees before going up, lunge walk to wall and then 10 Mike Tysons. Everyone got 1 round some started on round 2, time to get back to COT.
Moleskin:
Great to see these big numbers on a nice chilly Monday. NO excuses when we have so many options out there available to us. Guys pushed hard this morning and I believe Flash out performed Ignition! Big props to all those staying strong in the Dryuary, I know it’s not easy but stay the course.
Announcements:
Collect the toothpaste, tooth brushes for the F3 Guys
Folding guys needed this Saturday from 8-12ish. See Dana for more details.
Banjo and I get the call from Deadwood while he’s out in Utah that the private plan doesn’t land until midnight. After the limo ride from the tarmac to his home he won’t get to sleep in his hyperbaric chamber until probably 1:30am. No problem bud, we can handle flash….
I log into South Charlotte’s F3 site to see who is on Q to post the marketing and whoops, I have the Q at Ignition. Sorry Banjo but you will go it alone this AM.
What to do for my 37th Q, what to do. I don’t want to set the mileage record because that’s boring as hell. Just straight running for 60 minutes? I’ve followed that Q and I hate it. So I planned a Q that started with demoralizing running in the gloom chasing yourself and by the end we would finish together. Let’s roll!
DiCCS given. A Flash participant almost took off with us and we saved him just before lift off.
THE THANG
Mosey to the front of the school and onto the main road. Run down passed the buses and end at Rudy’s Palace of Fine Poops. Circle up… (0.46mi)
• 20 x SSH
• 20 x Low slow squats
• 10 x Moroccan Night Clubs
• Jimmy Dugan
• Calf Stretch
Time for a lispy play on Burpee Mile. The Mike Tyson 1.6th Mile. Starting at the palace, complete 4 MTs. Run up towards COT stopping at the small sidewalk which takes you to the back of the school and complete 8 MTs. Run down said sidewalk passed the lunch benches, stopping at the corner near the dumpsters and buses. Complete another 8 MT and continue back down to the start of Rudy’s Porcelain Emporium to complete 8 MTs. Complete 4 laps. That’s 24 MTs per lap + 4 from the start = 100 total MTs (2.06mi)
Let’s mosey to those nice new benches! (2.31mi)
At the benches 10 x box jumps, at first traffic circle 30 x Speedskaters and at the second traffic circle 15 x monkey humpers. Down and back 2.5 times. (3.51mi)
Mosey to the center of the lot for a starfish. 10 Big Boy Situps at the center every time. Complete 10 of each: Carolina Dry Docks, 6” plank jacks, Bobby Hurley’s and gas pumps. (3.95mi)
Long ass mosey back to the finish. Stopping periodically for a round of 5 burpees. At the end two jail breaks to burn any excess gas in the tank. (4.56mi)
MOLESKIN
That opening lispy MT 1.6mi was an ass kicker! 100 MTs with all that running inbetween was rough. Everything else went as planned and no audibles were called. Everyone got over 4mi and the guys in the front broke 5. I looked at my watch to see 4.81mi and a 1,000 burn which is perfect because I’m going after the pride and the glory in the weight loss competition.
Great job to everyone that posted this morning! Bottlecap and Hollywood in the front of the pack all morning. Wolverine was too and it was great to see him back out. I spent most of the morning running next to Legal Zoom and that dude pushes hard. Shake’s humorous “no” makes me laugh every time he says it no matter what. I thought we were going to lose Recalc when we crossed up with Flash but Dana held his hand through the traffic circle to give him the strength he needed. Great to see Prime posting for this 3rd time today and his 2nd Ignition Post? Dang! Great job Cobbler pushing through it all this AM.
Today is that tough reality. We are all officially going back to work after a great few weeks of quite days (for a lot of us). Stay the course boys! Have a great day at work, get good meals in, spend quality time with the family, get a good nights rest and set the alarm for 430am. We are back in the gloom tomorrow….
ANNOUNCEMENTS
Recalc at Bushwood and Wedding Singer at Watchtower
3rd F Squad is collecting toothbrushes and toothpaste, bring to any workout to drop off.
Saturday, 8am – Christ Closet’s Organizing and Folding party!
Welcome FNG, Slow Pitch!
The new strength program is starting tomorrow at McAlpine Elementary (9100 Carswell Lane) at 0530. We’ll continue on Wednesday at Meathead (at Calvary) and then Saturday at Olympus (at Elizabeth Lane Elementary). Here’s the plan for the week:
| Session | Exercise | Notes |
|
1
|
Single presses: 6 x (5 press ea side@ 20kg) |
“OTM” means swing on the minute, so there will be just over 40 sec (:40) rest between sets of 1-hand swings, alternating sides. 90 sec farmer’s carries are hard; use as heavy a weight as you are able.
|
| 1H swings: 16 x (10 swings OTM @ 28kg) | ||
| Farmer’s walks: 4 x (90 sec @ “heavy”) | ||
|
2
|
Deadlifts: 3 x (5 lifts @ 155lbs) |
These deadlifts are a relatively light weight; about 70% of 1RM. Alternate sides with the waiter carries. Double clean and double front squats can be done as a complex, or in separate sets.
|
| Waiter carries: 5 x (1 carry ea side @ 32kg) | ||
| Double cleans: 5 x (5 cleans @ 24kg) | ||
| Double front squats: 5 x (5 squats @ 24kg) | ||
|
3
|
Single presses: 10 x (5 press ea side @ 20kg) |
Larger volume of presses, but the weight is still light. Swings also relatively light, but a long session.
|
| 1H swings: 20 x (10 swings OTM @ 28kg) | ||
| Farmer’s walks: 4 x (90 sec @ “heavy”) |
If you have multiple bells, please bring them. You’ll need one you can press for reps and another (heavier) for swings. The farmer’s walks will be with a bell in each hand, as heavy as you can handle for 90 seconds. We will likely partner up for the doubles on Wednesday.
While it would be great to make all of the workouts, please join when you can.
See you in the gloom,
Voodoo
YHC just knew that this morning Rebel Yell would continue the trend of large crowds and then some with this being the first workout after New Year’s and all. With 2 minutes to launch there was about 4 guys then as we got closer to 5:30 the number bumped up to 9. I am going to go with the fact that guys were still out of town or still on holiday time. Me thinks next week will be the start of big numbers. Nevertheless the 9 PAX that said to heck with the fartsack were ready to get after it. After a disclaimer here is what went down.
The Thang:
Moseyed to parking lot in between HT and CFA for warm up. SSH, IW, Hillbilly’s and Mtn Climbers. One resolution YHC wants to add to his regimen is more stretching. So we did some sort of yoga stretch that C3PO brought out at Davinci last week and then finished off with some calf stretching. From here we crossed Rea to the parking deck at Brown Bag. Unfortunately The Bag was not open so we could not get a steak sandwich so instead we did a round of 7’s. Starting on the bottom level we did 6 Donkey Kicks, up the stairs to the other end of the parking lot for 1 burpee. Run down back to the bottom for 5 DK and then up for 2 burpees, repeato until we finished with 1 DK and 6 burpees. Long Haul ordered 6 inches until all were done.
From here we headed to the office along Ballantyne Commons ( I think it is an arthritis consultant) that has a great rock pile. Heard a couple of PAX note that they had not been here and was a rarely explored area of RY. Very true and should be utilized more. The PAX partnered up and grabbed a lifting rock between them. P1 started curls while P2 ran to the other end of the parking lot and bear crawled one of the parking lot sections. Flapjack until 100 total curls…wait check that. The PAX was flying through these so bump that to 120. Then P1 did triceps while P2 ran to the other end of the lot for 10 plank jacks…120 total. Final round was P1 doing overhead presses while P2 ran to the boulder pile and cranked out 8 derkins…120 total.
Moseyed back to launch stopping midway for Hot Yoga and Mic Check to call a couple of Mary exercises. Back to launch 1 minute past…sorry fellas for going long.
Moleskinny:
You would have thought that this was YHC’s VQ because I kept making so many audibles. I had my weinke all laid out (huh huh) but the parking deck 7’s took a little longer than I thought. So I scrambled some of my exercises up to make sure that I got the ones in that I wanted to. And I was going to go with 120 reps at first but thought that I needed to shorten for time…should have known with this group to keep the bar high. Then I had the PAX start to put their rocks back after 2 rounds of partner work but then 2nd guessed and decided that we had enough time to get a 3rd round in. Thanks to Wingman for pointing these out and keeping me from getting a big ol Q head.
Nice work by all. The day after New Year’s is a tough one to motivate for but YHC hopes that you got your money’s worth. Observations: Long Haul stayed at the front with YHC to keep him company but I think that I was holding him back. Amazing that at 50+ he stays at the front and doesn’t appear tired when all is done. Not enough T-claps can be given to Loogie for posting and gutting it out with his shoulder hurting. He is the epitome of working through the pain and still improving. I am in awe. It is well known that Mic Check has some of the best exercise form in all of SOB land but apparently his warning form needs work. The PAX grumbled as Mic Check called out bumps and other hazards after they had already gone past them. Hot Yoga is a man of few words but he knocks it out each and every time. RY will look to get you on the Q calendar soon. Swine Flu is a model of consistency posting both in the 1st, 2nd and 3rd F’s. Thank you for becoming a pillar in SOB. Cooter (2) has made it back from his leg health scare to be better than ever. Impressive drive through that and awesome to see you back in the fold and then some. As noted above thanks to Wingman for leading the mumblechatter charge. I honestly think that mumblechatter is what makes our workouts fun and keeps guys coming out. This was YHC’s last week as site Q of RY. YHC would like to thank Olaf for being a site Q with me and being invaluable in keeping RY the best AO on Thursdays at the corner of Elm and Ballantyne Commons.
16 Pax braved the threat of rain, avoiding fart-sacking, and shunning the alternative of the cozy indoor confines of Club Stonehenge (“not that there’s anything wrong with that”). Clearly, guys were ready to shake off the extra fluff of the holidays, sweat it out, and get to work. Layers were quickly shed, as 50+ degrees and fast movement warm up a body pretty fast! The over/under on Commish losing his hoodie was 12 minutes…I took the under & won. The drizzle stopped just as we were starting, so 90% of our sogginess was due to sweat, and not rain. Covered about 2.5 miles, and all should have pretty shaky arms, core, and legs now. Scheduled Q OchoCinco rolled into town late last night from Denver with his family, so needed to call YHC out of the bullpen. An honor to oblige…
The Thang: Welcome FNG Mike (eventually “Trickle”) Disclaimer given (not a pro, suggestions, modify, can’t sue)
-Warmup circle: Imperial Walker, Low Slow Squat, Mtn Climb, PeterParker/ParkerPeter, Bulgarian Ball Busters…YA!
-Mosey/Warm-Up toward Target: butt kicks, side shuffle, backward, high knees
-Partners behind Target (that doesn’t sound good!)- 10 Ab Throws/flap jack, then at each light post do 10 Hand Slap Merkins and 10 Jump Squats, then finish other end with 10 Ab Throws/flap jack. (Transporter led some wall sit/shoulder stuff awaiting the Six.)
-Run toward Old Navy Wall- 60% speed to curb (5 burpees), 75% speed to gate (5 burpees) All Out to wall (5 burpees).
-To the Hill…10 Carolina Dry Dock & 10 Sister Mary Kath (x2), then up the hill and grab lifting rock.
-Rock Circle – Various Pax called out Shoulder Press, Curls, RHL, Calf Raise, Squat, Rows, Triple Lindy, Merkins (etc), Hammy Stretch Thing (from FNG “Trickle”). Rotated around the circle various times to change up the rock sizes. (put rocks back, head back down hill)
-Some Mary in parking lot of 131 Main.
-Stairs, Rails- 10 Pull Ups under rail 1, 10 Split Squats at rail 2, upstairs and over, do 10-15 Wide Merkins up there. Loop that for 5 or so minutes. Swift mosey back to AO.
Moleskin:
As we took off at 6:31 and Circuit City sprinted out of his car, “Circuit City, we’ll be at Best Buy” was a no-brainer (he actually works for Best Buy). During Imperial Walkers, I looked at Boitano and said “Where-is-One-Star?” in my cadence, only to have OneStar sprint into the circle 10 seconds later – that was perfect. Usually One-Star’s ability to entertain is very purposeful, but in this case it was a happy accident. Wisconsin contingent of 4 today (Circuit City…Sheboygan, Hearthbreaker…Madison, Transporter…Kenosha, Bucky…Greendale/Milwaukee), who each called Mary in succession at one point- Transporter’s never-ending American Hammers were not popular, yet appreciated. Wow, quite a variety of rock sizes for Rock Circle – some stones, and some planets. Lots of mumblechatter about “compensating” for various things based on size of rock picked. FNG “Trickle” was called on during the Rock Circle, and provided both an explanation & demo of an elaborate hammy stretching move #OverAchiever #TooGoodForUs? Soft Pretzel & Transporter were out front on most moseys, and circled back for Pax for extra mileage. Many are on the “Dry-uary” train, and further connected at Coffeeteria to help support each other with a month of general detox.
Paper Jam, Chopper & Madison joined COT from the runners (there were at least 10 more, most at Coffeeteria…which was BIG!).
Announcements: Likely convergence next week at Stonehenge…try to stay tuned.
FNG “Trickle” was EH’d by Gilbert (we all live in the same neighborhood). He comes into ’20 wanting to serve more in the community, and be more purposeful about his health – perfect alignment with F3. How many others in our communities want this, but don’t know we are an option? Be a talent scout for FNGs, and get them out!
Takeout by PaperJam. Prayers & good vibes to Chopper (test results), Doc McStuffins (big procedure in 3 weeks), and Gillooly (baby coming).
Always an honor to lead/Q. Great to see you all today, and great push – thanks for your efforts. We all are coming into 2020 with hope & intent to improve, grow, shed, slim, strenthen, etc. There is no magic formula – got to put in the work and get uncomfortable on a recurring basis. And that is much easier to do together. So get out this week!
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and I will try not to get us too wet– Chickens do not like water…..
The Warm Up
Mosey up to school entrance and back down to front of school for some light warm ups
20- SSH
20- Low Slow Squats
20- Merkins
Calve Stretch
The Thang
Groups of 3-4 for Indian running to large lot on backside of school for some group work- In your groups starting in middle of parking lot go to each corner of parking lot and complete the following ( BELOW- each member do what you can do until group reaches the desired number)when complete each set come back to middle for 10 Mike Tysons each person in group.
100- Bobby Hurley’s
100- Merkins
100- Derkins
200- Dips
Stay in group and mosey to back of school exit where buses depart – Indian run the whole way, once at exit in your group the complete the Dreaded BEAR CRAWL LADDER– plank in a straight line and the PAX in the back bear brawls to the front and ask fellow PAX to complete 1 merkin then Pax member in back bear crawls to the front for another round of merkins ( rinse repeat 3 times).
Mosey to entrance of school for another round of Bear Crawl Ladders- 2 rounds this time– Thought Damascus was going to hurt the Chicken when I called this out again– YIKES!!
Mosey on your own to front of school under the cover to keep our feathers as dry as possible for group work. Partner up for some light AB work. One partner run around island while other partner works on ABS below
200- Flutters
100- Big Boys
100- Heels to Heaven
100- Gas pumps
Switch to different partner for some fun lunges. Partner 1 lunge walks in one direction while partner 2 runs in opposite direction once you meet complete 5 hand slap merkins- complete 2 rounds then switch for another 2 rounds.
Mosey to Flag Pole area for some set ups in the mud and dips – 2 rounds — 25 step ups and 30 dips
Mosey to front of school for 2 mins of Big Boy sit ups and 10 Column merkins
Mosey back to COT.
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 12 LEADERS on a wet start!!!. Heck of a job by all and I was very impressed with Centerfold and Brutus who came out to support the PAX and Mash while injured, these two dudes pushed themselves with a ton of AB work on a day that would have been easy to sleep in on a raining day– NICE JOB FELLOWS– Also is was awesome to see Radar back out with the PAX and very impressed with the progress- this was not a easy workout .. Zin as always brings everything he has got and was trying to lap everyone when running around the island- Showoff. Thank goodness I got Bottlecap during the AB partner work as I pretty much just laid there until he finished running knowing he would make up for my lack of AB execution.. Sorry.. haha —Schneider you continue to push yourself dude, hell of a job. Floppy Disk is killing it this dude is new to us and has been out multiple times since he started and he is hanging with the PAX, nice work man. It is always good when Legal-Zoom is out with the PAX when you are Qing since you never have to look back to find out where the PAX is cause you can hear that running behind you the whole time– dude can run for miles but sounds like he is stomping grapes while doing it.. I appreciate Damascus and Posse coming out to support the Chicken the OG’s where crushing it as usual even though Damascus seemed a bit angry on round 2 of Bear Crawl Ladder- Lastly good ole Recalculating , something was different in the air today- he seemed positive/happy and was killing it today– was it the weather or is this the new Recalculating for the new year?? hum…. hell of a job by all..
Announcements
Tooth brushes and Tooth paste collect over next week for Ray for Hope ( PERFERABLLY not used)- See Bottlecap, Dana, Shop Dawg, Dancing Bear ( you night need to go to his house though).
Wishing Centerfold and Brutus a speedy recovery
5 of Area 51’s most seasoned PAX gathered in the gloom for the 2020 kick-off to the Joust season. Not 2 minutes in and the questions about the next day of Ultimate had begun. YHC deflected those questions (and plans) very quickly as we set off to tour the great campus that is Charlotte Christian. Here’s what went down:
Mosey/Warm-up Lap in the upper parking lots, return to launch for COP:
Main event was a big lap around the campus, with some pain station stops along the way. Starting at the launch, run down the parking lot, towards the field house and up the stairs to the press box. From the press box, run up the hill to the playground. From the playground run back down the hill, around Puddin’ Pop corner, then to the “Sally” ramp (the Joust regulars know what I’m talking about). From the ramp, back around the buildings to the cafeteria entrance.
Laps 1 and 2: Press Box = 15 CDDs | Playground = 10 Pull=ups | Sally Ramp = Bear Crawl up | Cafeteria = 25 LBCs
Lap 3: Press Box = 20 Shoulder Taps | Playground = 10 Pulls-ups | Sally Ramp = Bear Crawl up | Cafeteria = 25 WW2 Sit-ups
Lap 4: Press Box = 15 Derkins | Playground = 10 Pulls-ups | Sally Ramp = Backwards Bear Crawl up | Cafeteria = 30 Alternating Crunches (are whatever those elbow-to-opposite knee crunches are called).
Mosey/Cool-down Lap in the lower parking lot, return to launch for COT.
Moleskin:
Excellent work put in by everyone today. Stone Cold was questioning his need for gloves, to which YHC replied “our hands won’t touch the ground too much.” Clearly a Q fail as we hit the sidewalks and playground bars pretty hard today. Even without gloves, SC was hanging tough and killing it on those pull-ups. Smokey is a cyborg… YHC only hopes to be that fit and that fast at the age of RESPECT. Funky Cold came in hot but pushed hard all morning and was also out front on most of the running sections. Slumdog, even with the hunger pangs of his new Keto diet, kept pace the entire morning. 3.3 miles in total. Backwards bear crawls were by far the crowd favorite; we avoided Grandma (thankfully); and the PAX stayed relatively dry.
Prayers lifted for Peyton, an acquaintance of Smokey’s, for medical healing; and for the USA & Middle East turmoil.
Always an honor to lead at Joust. Very much appreciate the PAX who posted to kick-off 2020.
If anyone has read my backblast – probably not a lot since I do not write them often enough BUT I am neither flashy nor entertaining and strictly get to the point of the day.
But today I do have one thing that I will share that has been weighing on my heart these last few weeks. So much in the past I have relied on the 1st F (which is great btw – we all need it) to bring me satisfaction, happiness and purpose – but to be honest it really hasn’t. What it has done for me (and I am only speaking for myself) is drawn me further away from my family and God because I rely too heavily on the physical aspect of F3. I could go on and on as to why I have done this in the past but I would rather focus on the future. My relationship with Jesus has grown exponentially over the last month and its mainly because I did not have much of one to begin with. I went to Church, sang the songs, listened to the sermon and then went about my week, never looking back or forward and absolutely never spending time in the Word or time alone with Christ. Jesus has really hit me hard these last few weeks and i have began to realize that He is the most important thing in my life and I need to stop searching for purpose and start trusting His will for my life – as He is my purpose and He will use me as he see fits in any situation i encounter. Why am I telling you all this, I wanted to share this because I feel like something has drastically changed in my life over these last few weeks and honestly, its hard to keep in BUT also I would like for everyone who reads this to know that i need accountability, I need people to tell me when i am not acting Christ like, when I fall short of being a friend. This is just the start of my deeper Jesus-centered walk so I will trip up, I will say things or do things that don’t sound like what I am saying here – but just know I am working hard on myself through Him to be better, to love you all more as Jesus did and most of all love Him more.
Probably didn’t expect all that from a Brave backblast but there it is, I said it…lol
So with all that being said, here is the ‘to the point of the day’ backblast. Another soggy Carolina morning as Mario and YHC drew straws on who would Q this morning. Still not sure who won but I took the reigns and off we went. It was a quick decision on whether or not we should hit the deck as the rain had suddenly stopped and the puddle soaked pavement started to feel more welcoming – so we took a chance and headed out on my planned route down community.
We made a stop at the first intersection for some merkins and squats, allowing the 6 to catch up. Then headed over to the apartments at the intersection of Bryant Farms and Community House for a bearcrawl/crawlbear sequence, intertwined with some merkins and squats once again.
Once that was over we made our way to the shell station at the corner of BF and Elm for some pump to pump bear crawls and squats. Bearcrawl to each pump, 5 squats at each pump x 4.
We then moseyed over to the stairwell by bradshaws for 7s – burpees and squats.
Quick Mosey to the stoplight at Ballantyne commons and elm for merkins, squats and flutters and then headed west towards the playground off the murderhorn.
Once we arrived, we accomplished 3 rounds of 5 LBCs and 5 pull-ups.
After which, we headed back for COT. Total of around 5 miles for the day and made it just in time to make COT.
Prayers for Buckys Mother-in-law and our current world relationships as many have probably read the news today.
Announcements: Davinci and Stonehenge convergence on 1/11 (i think). Get with Wild Turkey and Mighty Mite for deets.
The PAX: Mad Dog, Recalculating (R), Dough Boy, Ricky Bobby, Spider Monkey (FNG), One Star, Dawg Pound (FNG), Schneider (R), Glida, Easy Button, Banjo, Gerber, Dana, Dasher, Prime, Foundation, Hooch, Shake N Bake, Rubbermaid (R), Hollywood, Gator Cub (R), Zinfandel, Eli, Chicken Little, Lazy Boy, Wedding Singer, Rockwell.
27 PAX braved a light rain this morning between Impromptu and Swarm.
With “Dryuary” in full swing I figured there aren’t as many beer cans being recycled so I thought recycling a previous Q was a good decision. I was wrong! A little over a year ago I put this (mostly under shelter) workout together due to the threat of rain. With rain in the forecast today – let’s do the workout again!
Here’s what went down at Impromptu:
WARM UP
THE THANG
Explaining the first part of the workout went over well until I mentioned all the Bear Crawling… lots of groaning at that point. It was indeed brutal. Schneider (while possibly using some profanity) made it clear I should never recycle this workout again! The wall planks also proved to be a fan favorite… NOT! More moaning and groaning. All in all, it was an awesome push by everyone!
Shout out to the 2 FNGs Spider Monkey and Dawg Pound! Thanks for joining… F3 is an amazing group of brothers and I hope you stick with it. It will be life changing! Also, a big shout out to Prime! I believe this was the end of his first week and his effort did not go unnoticed! Keep it up!
As always, it’s an honor to lead such a great group of men!
ANNOUNCEMENTS
Thanks, Mad Dog for taking us out!