August 5th, 2019 By Scottie Altschuler

1 year!  1 year ago I was 292lbs and in bad shape physically and mentally.  Thankfully, Clueless and Spauldini talked me into coming out to a work out!  With a little push from my wife, I went out to see what F3 was all about.  Well I found out F3 is ON TIME!  I arrived 2 minutes late, and there was no one in sight, Luckily Clueless was late too, and got me to the group just in time to start the workout.  Being that I missed the warm up, I figured I could ad lib that today, the rest of the work out was the exact same workout that Gama laid out for us that morning last year.  It went something like this…..

• Warm up – Mosey to the bottom of the corner of 49 & morehead.
  • Side Straddle Hop – 20
  • Windmill – 10
  • crop pickers – 10
• The Thang
  • Partner up
    • P1 – runs to the top, P2 does Broad jump Burpees to the top, P1 comes back to P2 and swap until the group makes it to the top
  • Down the other side, P1 does Lunges P2 runs down and quadraphila back up to P2 swap till we make it to the bottom.
• Segment 2
  • 15 Merkins
  • 10 WW2
  • Quadraphila to the top of the hill
  • 5 Burpees at the top
  • Run to the bottom
  • 5 Air Squats, 20 Merkins, 15 WW2’s
  • Quadraphila to the top
  • 5 Burpees at the top
  • Run to the bottom
  • 5 Shoulder taps, 10 Air Squats, 25 Merkins, 20 WW2’s
  • Quadraphila to the top
  • 5 Burpees at the top
  • Run to the bottom
  • 5 LBc’s, 10 Shoulder taps, 15 Air Squats, 30 Merkins, 25 WW’s
  • Quadraphila to the top
  • 5 Burpees at the top
  • Run to the bottom
  • 5 SSH, 10 LBC’s, 15 Shoulder taps, 20 Air Squats,35 Merkins, 30 WW’s
  • RECOVER RECOVER
• No time for Mary.

Great job by everyone today, thank you for the opportunity to lead.  Thank you for showing up every morning and pushing me to be the best I can be. 60 lbs lighter and in much better shape, I can honestly say I am not only in great physical shape, but a much better mental shape as well.  Have a great week, and SYITG!

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