19 men, braved the muggy gloom, and went Back to School to learn about The Lindy.
Full Disclosure: YHC straight up stole this from Arizona, at The Quarry, in F3 NoCo. Now my conscience is clear.
Warmup
Mosey on over to the Suicide lot
- High Knees/Butt Kickers
- Parking lot Snake (L/R slide)
- IST x 15
- Mericans x 10
The Thang
Mosey on over to the other Parking lot
Set 1
- 25 Jump Squats
- 25 Burpees
- 100 m sprint
Set 2
- 25 Jump Squats
- 25 Burpees
- 200 High Knees
- 100 m sprint
Set 3
- 25 Jump Squats
- 25 Burpees
- 200 High Knees
- 200 Mt Climbers
- 100 m sprint
Pick up the six
- Chill Cut Mericans x 5/30 sec plank repeato x 4
Mosey to the edge of the parking lot
- 25 Burpees
- 200 Mountain climbers
Mary
- Low Flutter x 20
- Low Dolly x 20
- LBC x 15
- Squirm x 20
- Crunchy Frog x 15 (ish)
Moleskin
- It was an honor to lead you Gentlemen this morning. I especially loved hearing BS calls five minutes into the workout.
- Lots of strong work out there today. This wan’t an easy one and no one quit. It’s amazing how daunting 25 Burpees can seem, until you break them up into mini sets
- Continued prayers for @BillyGoat’s family
- Time to HC for The Bear. http://f3nation.com/2015/04/10/the-bear-2015/
- Wings of Eagles Ranch needs some help with Hay this weekend. Reach out to @SSMinnow for the details
- We are handing out flyers at the Mint Hill Madness Parade. Combine it with a Double down at The Rail Yard
- F3 Dads: http://f3nation.com/2015/05/13/3rd-annual-f3-camp/
- Special Olympics Torch Run, see @Gapper: http://f3nation.com/2015/05/20/preblast-special-olympics-unified-relay-across-america/
Peace,
Solo Cup
I enjoyed the fellowship men. Thanks for coming out
Well that sucked….
Agreed
Tough workout to say the least. Thanks for leading.
Great beat down and lead this AM @Solocup. Time to rehydrate.
Sticker and Koozie for FNGs??? Must have missed that when I join the pack.
All I got was a sandbag to play with for about an hour and then had to give it back . . .(which I did without any hesitation). Haha 😛
Got one of each with your name on them!
@Solo Cup…that was viscous…thanks?
Thanks @SoloCup for stepping up and taking the lead for me, really appreciate the brotherhood.
To the PAX……thanks for the prayers and well wishes. Been a long 10 days and each one has brought challenges each day, he is doing much better and kids are resilient. Another milestone will be Monday (Memorial Day) when the remaining staples come out. Unfortunately an infection has set in which will and has delayed the recovery process but all is happening for a reason. Also would ask the PAX say a special prayer for the dog.
Great beatdown @Solocup. Workouts like that really test one’s stamina and endurance. Amazing how simple that routine was and it just kicked our butt. Just goes to show anyone who has not “Q’d” yet that you don’t have to get fancy to put together a tough/good workout. Great steal from NoCo!