The Thang:
14 F3 brothers joined YHC in the gloom this morning to help me celebrate my 1 year F3 B-Day and re-live my first post as an FNG. I thought it’d be a cool idea to deliver the same @Pharoah beatdown I suffered through. After a short disclaimer (more so to make sure everyone knew I didn’t come up with the craziness we were about to partake in) we were off!
Mosey to the soccer field at the park
SSH x 15 IC
IST x 15 IC
At Fence
10 Merkins
7 Derkins low rail
5 Derkins High rail
7 Derkins low rail
10 Merkins
Line up across the field
bear crawl across field – SSH x30 IC
Burpee Broad Jump across the field – SSH x30 IC
Wheel barrow across field – Air squats x20 IC
Wheel barrow across field – Air squats x20 IC
GooGle Butt Shapers (GBS) – LBC x20 IC
GooGle Butt Shapers (GBS) – LBC x20 IC
Sprint across the field – Scissor kicks x10 IC
Backwards sprint across the field – Scissor kicks x10 IC
Partner Push across the field
Partner Push across the field
Apollo Ohno x15 IC
Mosey to rock pile
Rock curls
Low to mid IC x 10
Mid to full IC x 10
Full IC x 10
Indian Run (more like a sprint) to upper parking lot
Mary
Mason Twist x20
Low Flutter x20
Crunchy Frog x15
Pretzel Crunch x 15
Sally up – Sally Down Circle Merk (no Moby due to tech malfunction)
Moleskin:
– Thank you all for joining me this morning! Truly and honor leading this group today! I could go into paragraphs about what F3 means to me but I know that I would only be stating what I’m sure we all feel and have discovered. I’m very grateful to have posted a year ago today!
– Shout out to @Pharoah! At that first work out I remember someone asking who was Q. When they found out it was @Pharoah, everyone groaned…..I soon discovered why! This workout was tough the first time and even tougher to lead! Very fast paced!
– Speaking of fast-pace, HOLY CRAP that was a fast indian run!
– Take a moment to think about those participating in the mud run tomorrow so that we may all come back injury free and able to continue doing what we do!
Good lead today @Sugar. My shoulders were smoked right out of the gate, hope I don’t them tomorrow.
Everyone go here (http://www.signupgenius.com/go/20f044da5a828a6f58-master) and sign up to Q. You can do it. I will be happy to Co-Q with anyone who’s interested. You will not regret it!
@Sugar- Nothing like a pharaoh clone workout to make me thankful I’m traveling. My return to F3 (#Sirius_RIP) was same week you started. I think the Tues workout at Rolling Stone was first one I remember you missing. Anyway, first time out I was sick, sore and stiff- 2 mornings later I thought “I’ll do it again.” Happy Anniversary and many more!
@Grinder – your too young to be smoked 🙂