18 men (yes you read that correctly) showed up on this “beautiful” morning ready to start off their day right. With three new faces (and one pair of some very fashionable jeans) the PAX did it’s best to circle up to get this beatdown started. I shared with the group a simple concept that I wanted them to keep in mind going into today. I wanted them to realize that in the moments when you want to quit arise (and there were many of those moments that were about to come in this beatdown), your desire to succeed has to be greater than your desire to quit. And when that desire is waning, look around you and draw strength from your brothers around you.
With that in mind we started moseying towards the playground. But this wasn’t an ordinary mosey, this was the debut of an F3 running Cadence that YHC threw together that morning to inspire the troops. It went something like this with the PAX sounding back each line:
Wake up, wake up, brothers F3…
If you want results you’d better stick with me…
Now I’m not a trainer can’t you see…
So you can’t sue me legally…
Set some goals that will stretch you…
And you’ll get better through and through…
Now I can’t promise a body like Tank…
But if you don’t fartsack you’ll lose some weight…
What does F3 do for me?
It gets me stronger physically…
What does F3 do for you?
Better workers and husbands too…
Gotta Be!
F3!
Good for you!
Good for me!
Gotta Be!!
F3!!
Good for you!!
Good for me!!
GOTTA BE!!!
F3!!!
GOOD FOR YOU!!!
GOOD FOR ME!!!
Ended with a battle cry.
Way to go everyone for bringing some enthusiasm to the cadence!!! Ocho sounded like he was about ready to be deployed!
The Thang
PAX stopped to circle up for our first exercise:
Peter Parker holds. Hold your knee to your elbow for a 10 count and then do the other side. Total reps were 12 (6 per side).
Moseyed to the park for the six pack exercise:
1 merkin(with leg raised for added difficulty) in the fountain area and 5 pullups at the swing set and continue increasing and decreasing the numbers until you are at 5 merkins and one pullup. The QIC called it after everyone reached 5 merkins without attempting to reverse since it was incredibly sweaty on the bar. We started to mosey back and stopped for our next exercise. WMD crawls.
WMD crawls are where you do 10 steps with a wide stance crawl and then do 10 wide merkins. You then do 10 steps at a regular merkin hand position and do 10 merkins. You finish with another 10 crawls this time in a close hand position and do 10 diamond merkins.
After that we did 12 IC reps of Freak nasties and Curb Alberts
Then we did circle burps. Or line burps. Everyone does quick steps or high knees while everyone takes a turn calling down. When someone says down everyone hits the deck and then returns to quick steps/high knees. With 18 people, the burn was real. But the burn was only going to get worse.
At this point is where we began our Burn Series. The burn series is a sequence where we work legs in this pattern. 15 full motion reps, 15 pulsing reps where you don’t completely raise out of the rep, and then immediately followed by a 30 second hold. Sprinkled after every burn series exercise was a non leg exercise as well and a slow progression back towards the “flag” (The flag was MIA today).
The first in the series was the sumo squat. One immediately realized that this was going to be an extremely painful endeavor. This is where mental toughness was so important.
The burn series then progressed as followed:
- Alternating dancing staggered merkins (12 reps).
- Regular Squats (burn series)
- Inch Worm Pushups (12 reps)
- Donkey kicks each leg (burn series)
- Worst merkin ever (series of crucible, regular, and diamond merkins to 24 total reps alternating each rep)
- Lunges Each Leg (burn series)
- Bridge Burner Core Exercise (start in a banana, come up to a boat, do 4 Putin’s, and return to a banana for 8 reps)
- Mosey to rips
- Calf raises on parking twinkies (burn series)
- Mosey to “flag”
- 12 IC alternating shoulder taps
- 12 IC Carolina Dry Docks
- Jane Fondas with a raised hip on second side(burn series)!!!
- Burn series complete
Circled up for the paparazzi (Captain Sparkles) and counted off and named our newest members. Welcome to Milkman, Bushwacker, and Wrangler!
Splice prayed us out.
Who knew that not moving could be some of the hardest exercises ever!!! What a tremendous showing from each and every one of you guys today!
It was amazing seeing the determination from the PAX to get through this devious little beatdown. I couldn’t be prouder to be a part of this group and to call myself an F3 brother.
(P.S. By the way turtle, the workouts aren’t getting easier you’re just getting stronger my friend!)
GOTTA BE!!!
F3!!!
GOOD FOR YOU!!!
GOOD FOR ME!!!
Until next time!
Grundy
