Suave – F3 South Wake

PAX of 26 at Nutcracker to celebrate M4L’s birthday

@Pikachu, @Moby, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @187, @Crosby, @WebEx, @Skidmark, @Pablo, @Breach, @Liquid Force, @Double D, @Sauve, @Da Business, @Flanigan, @Sting, @Yogurt, @Yoda, @Banana Seat, FNG’s @Wickety Wickety Whack, @Lock-in

Jog on warmup – x11 Merkins, x11 Burpees, x22 SSH, x11 Imperial Walkers, x11 Hillbillies, x11 Good Mornings

The Workout:

Partner up.

5 Burpees then both partners walk the poles of the ramp. 5 Merkins. Run back around to the start

5 Burpees then both partners bear crawl up the ramp. 5 Merkins. Run back around to the start

5 Burpees then both partners crawl bear up the ramp. 5 Merkins. Run back around to the start

5 Burpees then partner wheelbarrows up the ramp. 5 Merkins. Run back around to the start

Bottom of the hill 1 squat. Run to top of the hill and perform 7 Merkins.

Back to bottom. Run back to Nutcracker. Along the way variety of core exercises done.

COT

Ruck Friday night. ~14 miles. See Midget for details.

Thursday – Kenny’s Grave starting back up. Banana Seat has the Q

Buy a happy meal for M4L’s bday. Give it to someone in need

PRAYERS:

Yoda took us out

So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.

Warm Up:

Jog around the tennis court

15 Side Straddle Hop

15 Hillbillies

15 Imperial Walkers

10 Fozzy Arm Circles Regular

10 Fozzy Arm Circles Reverse

10 Good Mornings

10 Copperhead Squat

The Thang: Ten station workout all the way down the Possum Trot road

Station 1 Burpee x 10

Station 2 Rock Curls x 20

Station 3 Merkins x 15

Station 4 American Hammer with Rocks x 20

Station 5 Bobby Hurley x 20

Station 6 World War II x 20

Station 7 Plank Jacks x 20

Station 8 Morning Wood 10 Left / 10 Right

Station 9 Mountain Climbers x 20

Station 10 Monkey Humpers x 20

Sprint Back to the start (Station 1)

THANG ROUND 2 with adding 5 more reps to each station

No Man was left behind!!!!! Everyone picked up the six!

THE WALL

10 Donkey Kicks

15 count – People’s Chair arms out

10 count – Balls to Wall

15 count – People’s Chair arms up

Mary:

20 LBCs (I know we only had time for 1)

COT:

Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.

Posts

Happy Birthday Midget

It’s a Long Road Ahead