50% USDA Choice FNG

  • Workout Date - 10/09/2014
  • Q In Charge - Alfred
  • The PAX - Alfred (WB, Q), King James, FNG Keaton (WD, Dan Hunt), FNG Trinity (Seth Spearman)
  • AO -

4 men rolled out of the bed this morning and posted at Graceland. 50% of our attendance today were FNGs. In fact, Trinity EH’d another FNG (Keaton) to come on his first post. YHC had been working on Trinity for a while at work and after loaning him my copy of Freed to Lead, I got a late night email saying he was going to post at Graceland this week. He then shared with his community group at Grace Church, EH’ing Keaton in the process. Good stuff guys.

Warm Up

SSH x 10 IC
Merkin x 10 IC
Mountain Climbers x 10 IC
LBC x 10 IC

The Thang

Mud Run Drills

YHC attended the Mud Run this past weekend and decided to incorporate some of the fun from the tarzan swing fail station.

On your face, on your back, on your feet, side straddle hop, high knees, plank, etc. YHC told the PAX to follow my lead as I called these out as fast as possible and in random order to keep everyone thoroughly confused.

Next up…
Jack Webb to 6 (one merkin / 4 air presses, two merkins / 8 air presses…6 merkins 24 air presses)
Lt. Dan to 5 (one squat / 4 lunges, two squats / 8 lunges… 5 squats / 20 lunges)

Mosey over to the rectangle grass patch for 11s
Do one rep on sidewalk 1, run across grass, do 10 reps on sidewalk 2
Two reps, run, 9 Reps
Do this until you to get 10 reps, run, 1 rep

Sidewalk 1 – Flutter kicks – 4 count
Sidewalk 2 – Russian Twist – 4 count

YHC didn’t get all the AMRAP exercises done from Tuesday so we’ll work on those now.

AMRAP (As Many Reps as Possible)

Station 1
Mosey to the playground.
Swingset plank tuck (swerkin without the push up) – 1 min
LBC – 1 min

Station 2
Mosey to the brick ledges near the parking lot.
Dips – 1 min
Squats – 1 min

Station 3
Shin “Splinter” – 1 min (Stand on the curb with your toes hanging off. Point your toes down as far as they can go, then lift them up as far as they can go. Do this as fast as you can over and over for 1 min. Shins on fire) This was exceptionally hard to do without something to hold on to.

Flutter kicks x 10 IC
Rosalita x 10 IC
Dolly x 10 IC
Plank (Right arm / leg high, left arm / leg high, elbows, southern gentleman, northern aggressor)

Thanks for posting this morning guys. F3 has made a huge impact in YHC’s life and I hope it can do the same for you. This was your first workout. Don’t give up. It doesn’t get easier, but you will get stronger. It’s you against you. No one is judging you, we are here to encourage and sweat with you.

– Anderson launching 10/18
– Come out to a Saturday workout to meet some more PAX

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