Just before 5am, out of the gloom converged Turtle, Shooter, and QIC, making note of the ubiquitous site of Captain Sparkles truck looming like an F3 sentry to watch over the marsh. This could only mean that while the rest of us were justifiably still fartsackin in the 4 o’clock hour, the machine was out here putting in work. So no hate as he came jogging up while the PAX was warming up. Conversation of the outdoor variety masked the growing intensity of the workout, where, after warming up , we unleashed upon our cores The Bruce Lee, a 5 exercise ab run that quieted talk of Turtle taking to a deer stand in a wind storm, painting visions of Lt. Dan with all his righteous fury. Next we partnered up for leg pushdowns and wrapped core with 2 minute plank. With the latest ISI in mind, we shifted gears and proceeded with contra burpees, bump ups, and fortunately last but, unfortunately not least, a merkin ladder. Many thanks to our resident mathematician for calculating our total merkin count for the beatdown at 265. Finally, we closed things out with COT and much needed prayers .
WARM UP:
20 Imperial Walkers IC
20 Windmills IC
20SSH IC
THE THANG:
The Bruce Lee – superset: putins, leg raises, LBCs, heel touches, crunchy frogs, 100s 3 sets of 20 reps IC
Leg Push Downs – partners, 3 sets each 10 reps OYO
2Minute Plank
Contra Burpees – increase merkins each burpee up to 10 merkins
Bump Up – burpee under pull-up bar with a pull-up on each jump 10 reps OYO
Merkin Ladder – starting at 20 merkins, run up and down basketball court decreasing rep count at each end until down to 1
COT
1st solo Q in da books. Thanks F3 brothers!
Awesome beat down brother!! My core is screaming today if I complete half of that each day the six pack will be possible.😩🤣
if you will it dude, it is no dream!