- Workout Date - 10/04/2023
- Q In Charge - HOOTIE
- The PAX - THE HARD HAT, SNOWDEN, EARTH MOVER, POSH SPICE, MISS DAISY, LATKA, DOLLYWOOD, DOMER, DOUBLE WINDSOR, HOLLA, EPEE, LIEBORE, BUBBA GUMP, HOUDINI, MR. COTTER, DOUBLE AULT, SLOPPY JALOPY, GLUTEN, CASTAWAY, LONGBOTTOM, SPONGE BOB, PUNKIN SPICE, SLIM, ICEMAN, STUEY
- AO -
![its-your-birthday-beatdown[1]](http://f3nation.com/wp-content/uploads/2015/01/its-your-birthday-beatdown1.jpg)
26 REAL MEN CAME OUT TO EXPERIENCE 39 YEARS OLD—FIRST TIME FOR SOME AND SECOND TIME FOR OTHERS!
THE THANG
FIRST GROUP STARTED AT 5:15 FOR EARLY EDITION
WARM-UP
DOWN AND HOLD BURPEES X 10 OYO
THE DIP X 39 OYO
THE HIGH KNEE JUMP X 39 OYO
THE DOWN AND HOLD MERKIN X 5 Q COUNT
PARTNER UP FOR CATCH ME IF YOU CAN AROUND PC
SQUAT JUMPS X 5
SECOND LAP
PETER PARKERS X 5
SECOND WARM-UP WITH 5:30 CREW
DOWN AND HOLD BURPEES X 10 OYO
THE DIP X 39 OYO
THE HIGH KNEE JUMP X 39 OYO
THE DOWN AND HOLD MERKIN X 5 IC
MOSEY DOWN TO LIBERTY BRIDGE FOR LIBERTY 500
100 REPS OF EACH EXERCISE OYO WHILE PARTNER RUNS DOWN BRIDGE AND BACK
FERRY JACKS X 100
DIPS X 100
SKULL CRUSHERS X 100
LBC’S X 100
HAND RELEASE MERKINS X 100 #LOTSOFCOMPLAININ
JOE HENDRIX OF STEPS TO MAIN ST—LINE UP FOR INDIAN RUN TO BASE
LAST EXERCISE
FULL ARM EXTENSION PLANK MERKINS X 10 OYO
COT
2 YEAR ANNIEVERSARY CONVERGENCE LEGACY PARK 7:00AM 1.31.15
STAR COMMAND CONVERGENCE–SPARTANBURG THIS SATURDAY
SHERPA STARTED F3 NEPAL–2 FNG’S—HIT HIM UP ON TWITTER
PRAYERS FOR ICE’S CO WORKER RECOVERING FROM ANEURISM
PRAYERS FOR AP’S WIFE—RECOVERING FROM NECK SURGERY
PRAYERS FOR BARTMAN’S FATHER IN LAW–OPEN HEART SURGERY TODAY
–HOOTIE