A Long 45 Minutes
10 PAX got stronger this morning at Purple Cobra with 6 for EC. There was an LED appearance as he attempts to get back on track for his annual post goal. Sparty returned to start his 2nd week with F3. YHC wanted to mix it up and brought a circuit workout (after scrambling to find a timer at 4:30 this morning that was up to the task). My first F3 post was at a circuit style workout by Breach, so I figured I would share my painful memories of this day with those lucky PAX that showed up. The rain held off for most of this morning’s workout, but started coming down pretty hard during Mary to cool us off. This morning was surprisingly quiet with little mumblechatter so I assume the PAX got their money’s worth. No merlot, but I did get Pablo to comment that it seemed like a long workout. F3 starts and ends on time. Lucky for us, the last circuit ended right at 0615.
EC:Warbucks, Shamwow, Dahmer, Sparty, LED, Pablo
Warm Up:
5:30 hit and we were off on a mosey to goodwill. Upon arrival we did:
SSH x30IC
Sir Fazio Arm circles x10 forward x10 IC
Windmill x10 IC
Mountain climbers x10 IC
The Workout:
Mosey long way to loading dock for some circuits.
Circuit: 45 sec AMRAP, 15 sec rest. Stopping when we heard the airhorn.
Round 1:
Monkey humpers
Merkins
Jump lunge
Shoulder taps
Prisoner squats
Carolina dry docks
Recover
PAX grabbed 2 rocks each for round 2:
Shoulder press
Curls
Triceps
Dodo bird
Wonder bra
Curls
Pile up rocks at end of white line. PAX spaced out along line and did American hammer passing rocks down line and back.
Block Webb’s 1:3 up to 6:18 because we could not do any more.
PAX made 2 lines, pile rocks in front of each line.
Plank hold while 1st in each line sprints 2 rocks back, 1 each trip until rocks were returned. Many plank exercises were called.
With a few minutes remaining until Mary, we did:
People’s chair x20 IC
Bear crawl across loading dock, crab walk back
People’s chair x20 IC
Mosey to start.
Mary:
Mary circuit – 45 sec AMRAP, 15 sec rest
It was at this point the rain started coming down pretty hard.
LBCs
WWIIs
LSF
Freddy Mercury
Flappy bird
Boat canoe (because it’s pouring and M4L requested it)
Announcements:
ShamWow and Dahmer posting at Healing Transitions Friday and collecting items.
F3 Nation chooses Slack as official commz channel
Sign up to Q Purple Cobra
T-Claps (Recognition):
Sparty strong start to F3.
ShamWow, Dahmer, M4L for posting at the Arena. Need more guys to do this!
Prayer:
Crablegs, Shredder, Double D, Healing Transitioners
YHC took us out
