- Workout Date - 05/23/2016
- Q In Charge - Brown Shorts
- The PAX - Gluten, Carl's Jr, BOGO, FNG Brandon Durham (Stay Puft), Danielle Steele, Taylor Swift, Fargo, Domer Simpson, Tiny Dancer, Keystone, Mr Burns, Padre, SEAL, Boomhauer, 12th Man, FlowRider, Red Wire, Quaker, Slug, TBag, Quickie, Brown Shorts
- AO -
Two years ago Bob Bowers aka Gluten asked me to try out this workout group he stumbled upon while at home sick surfing the internet. I was standing there with 15 men I didn’t know with no Bob in sight. About the time we started he comes rolling in on two wheels. We both agreed that if it was just about the exercise we would have never come back. It was the COT that opened our eyes to the beauty of F3. Flash forward 2 years and we have grown the PowderKeg into a beast. Pay it forward!
SSH, IW, MC all x 14 to honor my 2.2’s birthday
Partner up for Dora. We have 22 so we need to spread out. Run the entire length of the parking lot.
- 100 DC Flutters
- 200 DC Freddy Mercury
- 300 LBC s
Perfect timing. 10 Burpees for the flyover!
I Double Dog Dare you to do Dora again.
- 100 ‘Merican
- 200 Big arm circles
- 300 air presses
It wouldn’t be a Brown Shorts Q without a Joe Hendrix.
2×2 up the stairs. Squats while you wait. Lunge walk in between each set. Squats at the top while you wait on the PAX.
Flutters, Dolly, Whips (feet together at 6 inches then move horizontally left and right), LBCs, Reverse LBC all x 28
Mosey back to the flag.
If you wear a Ghostbusters shirt to the workout as an FNG we are going to use that to our advantage. Welcome Stay-Puft!
Over the past two years I have met some incredible men and made some great friends. I am in the best shape of my life spiritually and physically. Still a long way to go but I have dozens of accountability partners in F3. Thank you F3 Nation!
Doodle trail runs this week. Check your messages. 6/11 Dirtalope, 6/18 F3Dads, 7/23 Padre Convergence , 7/23 Doodle Trail run, 6/4 Dave’s Run, SOS Tuesdays, Padre needs help moving Thursday.
My brother Jeff. Pneumonia and fluid in his lungs. Praying for no cancer. Padre’s M after her car accident. Danielle Steele about to put a ring on her finger.