- Workout Date - 02/06/2013
- Q In Charge - One Direction
- The PAX - Barbara, Brown Liquor, IceMan, Jenner, Mary, SlimFast, Spurrier, Brady (FNG Phil Justice), WIFI (FNG Lee Powell)
- AO -
AO: Downtown/Main Street, 0530
Gloom: Cold, but nothing like last Saturday
Great cardio workout today with a strength focus on chest, quads and core. Good DownPAINment as the Faithful get stronger.
Imperial Walkers 20x
Mosey (with some bunny hopping – to stay true to our name)
Hello parking garage (SwampRabbit’s first!!):
Sprint up with increasing planks (5+) at each level
Sprint down with increasing squats (5+) at each level
Mosey over to Main Street
Stop for People’s Chair (quads are pumped, sweat marks left on the windows)
AlteredStates on to Main Street
Circus Clowns (aka Carolina DryDocks) 5x with Merkins mixed in
Run with pain stations:
Downhill: Merkins 10x at each intersection
Uphill: Mountain Climber 10x at each intersection
Lunge walk uphill
Mosey back to parking garage with one more Mountain Climber 10x to finish it off
6MOM (Flutters 15x, Mary Janes 15x, LBCs 15x – with Burpees 5x between each)
Oh, wait…another 5 burpees.
And then 5 more because it’s not 0615 yet.
T-claps to One Direction for mixing it up, and toughing it out with a chest cold.
Great work – everyone pushed it….a few 10 counts were necessary to keep us together.
Welcome to the two FNGs responding to the EH. Way to jump right in, and kudos on your enthusiasm to join the F3 brotherhood.
It’s official, Wednesdays downtown at 0530 will be known as Main Thang.
Reminder to get on Twitter as @’yourf3name’F3, and follow us at @F3SwampRabbit and @F3Nation.
Send Spurrier your email address and mobile # to populate the F3SwampRabbit Google account.
Plan to stick around for the Coffeeteria at Greenfield’s Bagels after Saturday’s session at Legacy Park.