November 28th, 2015 By Chum

5 pax plus 3 Ms posted for the Black Saturday Holiday special beatdown that looked a little bit like couples therapy F3 style.

WARMUP

• SSH x 20IC
• 5 burpees OYO
• IW x 15IC
• 4 burpees OYO
• LSS x 15IC
• 3 burpees OYO
• Windmill x 15IC
• 2 burpees OYO
• Good Mornings x 15IC
• 1 burpee OYO

THE MAIN THANG
(mosey to the playground for some partner action that turned into couples therapy)
(perform all exercises together, faster partner waits for the slower before moving on)

Round 1

• 21 Hand Slap Merkins
• 21 Wall Jumps
• 21 Bench Squats
• 21 supine rows
• 21 WWI Sit-Ups
• run the front trail loop 400meters

Round 2

• 14 Derkins
• 14 Squat Jumps
• 14 Squat Jumps
• 14 supine rows
• 14 WWI Sit-Ups
• run the front trail loop, 400meters (opposite direction)

Round 3

• People’s Chair + Air Presses x20IC
• 7 BTTW Merkins
• 7 Wall Ups (chin over the wall)
• 7 burpees
• 7 WWI situps
• 7 pull-ups (partner assist as needed)
• Run the long full trail loop, 800meters

MARY

• LBC x20IC
• Protractor
• reclined pigeon

COT

MOLESKINE

Thanks first and foremost to the 3 Ms who posted with their F3 pax. YHC was greatly honored that you would accept his invitation and subject yourself to some of the self-inflicted beatdowns we’ve been throwing on the PAX of Mint Hill to make them better, faster, stronger. It was fun seeing some of the reactions from Mountain Momma (aka M Tough Skins) as YHC called out the next exercise and course. The best was her reaction to the called BTTW Merkins. M Capri (aka half-iron) even took herself an extra lap. Then M Chum (aka Bow Catcher) never quit. But the best couple of the day was the odd couple of Manatee and Poncho. Truly a perfect match if ever there was.

Thanks again for the honor of leading (even if it is from the back of the pack)

AYE!

ANNOUNCEMENTS

• Workouts back to their regular schedules next week.
• Shirts are in. You should have yours. Contact F3minthill@gmail.com if you haven’t received yours yet.

The Vet

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