Pre-Thang:
Over the last three months, YHC has quietly sat back an observed all that is F3. Trying to explain F3 to family and friends makes YHC sound like he joined a cult. “Yea, so me and a bunch of random guys I don’t know show up early in the morning for a workout. We have code names and end each workout by getting in a big circle and praying.” Regardless, YHC has discovered that F3 is the real deal. Physically, I am in the best shape of my life, and mentally you have all stretched me further than I could on my own. For that, I say thank you to all.
YHC was volunteered for this workout (thanks, Rev Sox), but I have discovered the best workouts are planned, and the PAX ends sweaty…
Welcome, Disclaimer, Mosey.
Warm-Up:
SSH X 29 (Random number stuck n my head from this past weekend :))
Mountain Climbers X 25
Imperial Walkers X 20
Windmills X 10
Arm Circles X 10
Peter Parkers X 20
Hillbillies X 20
The Thang:
Mosey to the Hill for 11’s…
First side – burpees
Bear crawl uphill
Crab walk downhill
Second side – jump squats
Mosey to the field and partner up…
200 LBCs as a pair. The first partner does LBCs while the second partner lays down and holds legs 6 inches off the ground. Rotate every 20.
200 squats as a pair. The first partner squats while the second partner does a sitting squat, Rotate every 20.
Back to the flag.
COT:
Counterama, Name-O-Rama, Announcements, Prayer
Thank you F3, thank you PAX, thank you Rev Sox!
