Man I hate to admit this publicly but this Q on this day was really hoping to have a bunch of fart sackers so I myself could go back to my warm house!!! Sitting in my truck posting my soon to be morning routine on Facebook wondering if I’m helping or hurting F3 chances of getting any new FNG’s. Posting at 4:45am in 22% weather might or should I say probably sounds crazy to most! But the second thing I realized is how strong the fellowship is to bring brothers together in such extreme temperatures to get in a good beat down. There truly is no other group like F3!!!
Thanks again Captain Sparkles
Now for Warm ups in cadence
40 Side straddle hops
20 windmills
20 Imperial walkers
20 Butt kicks
20 High Knees
20 LBC’s
20 Putin’s or American hammers
The Thang
5 times up down the stairs
Up stairs every step doing the number of calf raises that coincides with the step your on. Step one 1 calf raise step two 2 calf raises step fifteen 15 calf raises all the way to step 27. That’s 378 calf raises.
Down steps same thing except squats. That’s 378 squats
3 times up down the stairs jog pace.
20 Merkins on your own.
Lung walk to end of covered trace area.
Mosey to bus stop for
10 box jumps on benches
10 Freak Nasty’s
10 box jumps
10 Freak Nasty’s
10 box jumps
10 Freak Nasty’s
Then hands on bench hoping over bench together on Q’s count to 15
Mosey back to Flag area for the finish
10 in cadence LBC
10 in cadence Putin’s
10 in cadence flutter kicks
Holding legs 6” above ground for count to 60 ok that was to easy again
Holding legs 6” above ground for 60 mississippi Little harder.
