June 23rd, 2022 By Fire Chicken

BB 6/23/22:
Gauntlet Day 3: The BUS
Q:  Your homey Homeland
PAX: Catfish, Spud,Buzzkill, Big Tuna, Marlboro, Trick Daddy, Fire Chicken, Private Ryan, The Total Package, Neverland, Bozeman, and oh yeah, Mayweather

Day 3 of the Concord Gauntlet, good turnout for the Speed Day workout.

Warmup:
Form the bus, learn to listen.  4th time must be the charm because SSHs were on point, except for new guy Buzzkill.  Cost everyone 5 burpees for the mess up, but he learned much quicker than others.

Up to top deck for arm circles and loose change.

The thang:

Bus formation to begin speed work.  Started slow, ramped up quickly.  All PaX were periodically dropped off the bus for repeat reps until picked back up.
Merks
Core Killers
Squats

Twice the bus made exits for wind sprints, then back on the highway for more fun.

Pax got a little motivational help on 3rd exit thanks to water balloons.  Group sprinting had a head start while others did 2 merks, then Bombs Away with water balloons.  I missed Cat and Mayweather by mere inches.  PR took the brunt trying to be funny by stopping short…think he ate two or three.  Noticed a bit more effort from the sprinters when balloons were flying and landing Al around them!

Moleskin:
The Bus workout is inspired by my high school speed workouts of old.  Tight formations, lots of speed.  Everyone hated it, but it made you better, like F3.  Great effort all around, great group of 13 pushing limits to anaerobic levels, but that’s how you get better.  You would not get to that level without a group of guys around you – again the beauty of F3.

Always enjoy leading, F3 is a gift to us all for not only health, but support and friendship.

Water balloons were a success, expect more in the future.

And sorry I’m missing Saturday’s finale, but you shouldn’t – Cat’s football workout sucks big D, but he’s cooking breakfast!

Backblast

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