If You Build It He Will Come

  • Workout Date - 02/16/2017
  • Q In Charge - Pet Stain
  • The PAX - NYOPT, Short Barrel, Road Trip, Celine Dion, Crack Pilot, Pet Stain (YHC)
  • AO -

Welcome To F3/Disclaimer
“The Mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.” …… we are not professionals and workout is at your own risk, Modify as Needed.

6 Pax chose to brave a Brisk 30 Degrees and visit the ghosts of Textile Baseball League Past at the Woodside Ballfield under a beautiful Red and Blue Dawn Sky. Red Skies at Morning F3ers take Warning.

W/U
SSH x 25IC
Windmills x 25IC
Seal Jacks x 25IC
Hillbillies x 25IC

After a Somewhat Choppy Cadence Lead in Warmup by YHC on his 2nd Q, the Pax proceeded with an Indian Run from the Bell Tower to Woodside Park Ballfield down S. Curtis
Over to the Woodside Ballfield Grandstand…

Round 1 – Start at bottom
Box jump up 1 row of bleachers, 10 Merkins, Repeat up each row for total of 9 rows, 90 Merkins.
Mosey to Bottom

Round 2 –
Box jump up 1 row of bleachers – 10 Deep Squats, Repeat up each row for total of 9 rows, 90 Squats
Mosey to Bottom

Round 3 –
Box jump up 1 row of bleachers – 10 Dips, Repeat up each row for total of 9 rows, 90 Dips
Mosey to bottom

Round 4 –
Box jump all the way to the top, Mosey back down, line up for Indian Run back to flags.

Back at ToT Bear Crawl 50 Yds. From Curtis to Stop Sign just past Ice Cream Station, Broad Jump Back or Modify with another Animal Walk. 1 Round Only.

All in all Today we covered: 2.15 Miles of Running, half of it was Downhill, half Uphill. 90 Merkins, 90 Squats, 90 Dips, 36 “2 ft. High Box Jumps”, 50 Yds. Bear Crawl, 50 Yds. Broad Jump.
~MOM
LBCs – 25 IC
Flutters – 25IC
Out Of Time

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