Sits and Suicides Anyone!?

  • by
  • Workout Date - 11/04/2014
  • Q In Charge - Grrr
  • The PAX - ITunes, Blue Hawaii, Alfred, Stitch, Cockroach, Back Row, Pooh Bear, Lizard Lick, Biofreeze, 00, Oui Oui, Professor Plum, & Grrr
  • AO -

13 PAX got out of the Fart Sack this chilly dark morn for a Cardio Beatdown courtesy of the least likely cardio candidate, Grrr. My VQ and No I am not a professional nor shall I ever be. Quick prayer above, “Lord, please don’t let me Merlot on my VQ,”. I’m good now, LET’s GET IT!

Warm Up
SSH x 20 IC
IW X 20 IC
Smurf Jacks X 2 IC STUPID!


The Main Thang

Raceway Dora- Partner Up
3 Rounds- While one gettin’ his pain on the other running around circle
1st Round- Merkins x 100
2nd Round- Dips x 200
3rd Round- Arm Presses X 300 Air doesn’t weigh that much right? SMH

Mosey to Parking Lot

Sits & Suicides 2 Rounds- Same Partners
One Partners does suicides each parking line and the other does a wall sit while patiently waiting. BTW Alfred loves these 😉

Mosey to steps and Bearcrawl up and then run down other side
Mosey to bottom of concrete hill
Time for my favorite, that’s right THE DUCKWALK!
DUCKWALK up the hill. Lots of mumble chatter here

Amphitheater FUN. I really do hate that place
Box Jumps to the top
Billy Idols X 10 DC
Indian Run to and around circle

LBC’s x 20 IC
Plankjacks from bows X 20 OYO
I didn’t hear no Train! 10 Burpees
Erectors X 15 IC
6 Inches w/ Up/Down commands- VQdrenaline gone and Merlot thoughts cross my mind
End 5 minutes short. Rookie move and mumble chatter by all.


Pray for Andy Wade who has a brain tumor stage 2 the doctors plan to aggressively treat it like its stage 3. Fundraiser Golf Tournament on Nov 22nd Greer Country Club to help support hospital costs. See ITunes for details.

I am honored and humbled to have the opportunity to lead this great group of men that I call brothers. F3 came into my life at the perfect time. Why did I plan so much cardio? #Fatguysdontrun

Leave a Reply