“Keep the Dream Alive” seems like a fitting slogan for F3. The dream may be our athletic prowess, our aging bodies, another 100 burpee work-out (no thanks, Hawg), or the hopes to run the Gnarly Nutria faster than Ringer and Barcrawl. But in this case, the slogan was on Out For Justice’s t-shirt: hitting the snooze button on the alarm clock to literally keep the dream alive. Check out the pic on the Group Me app. Here’s to all the men that beat the Wednesday Fartsack to make it out in the gloom and keep the dream alive. A quick disclaimer and off we go.
The Thang
Warm-up:
- SSH x20 IC
- IW x20 IC
- Windmills x20 IC
- Peter Parker’s x20 IC
- Plank Jacks x20 IC
- Arm Circles x20 (10 forward, 10 backward) IC
We took a short jog over to the Baby Foundry for a 5-station circuit for 5 men. Had to include pull-ups for Amnesty.
Round 1:
- 10 burpees for the count
- Pull-ups
- Dips
- Body rows
- Knee Ups
Round 2:
- 20 merkins for the count
- Pull-ups
- Dips
- Body rows
- Knee Ups
Next, Indian Run to the fountain in front of NOMA.
- Left leg step-ups x20
- Dips x20
- Right leg step-ups x20
Stay put for some 11’s up the steps at NOMA
- Merkins at the bottom (1-10)
- Bear crawl up the steps
- Squats at the top (10-1)
- Run back down
The bear crawl up the steps proved to be more painful than anticipated. But with some blood, sweat, and tears… and grunts… we managed to get it done. Next we mosey back down Roosevelt Mall, stopping along the way for 2 minutes of Mary.
- LBC’s x20
- Flutter kicks x20
- Hello Dolly x20
Finish strong with a run to the flag. Count off, Name-o-rama, and a prayer of thanks. Thanks OFJ for keeping my dream alive!
Walleye
