Embrace the Suck

A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

• SSH x 20 IC
• Arm circles (10 front and 10 back) IC
• Windmills x 10 IC
• Mountain Climbers x 15 IC
• Hold the plank position after mountain climbers for 1 minute
• Indian run around the track for 1 lap (4 groups of 5-6)

The thang-

All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

• Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 

• Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 

• Sprint to third cone and do five Burpees and then back to start for 10 merkins 

As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

Next was a crab walk from the end zone to midfield.  

Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

Moving on we moseyed to the shelter nearby where we completed the following:

• 15 power ups each leg IC
• 15 SLOW deep dips IC
• 15 diamond merkins IC

With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!