- Workout Date - 10/07/2014
- Q In Charge - Snowden
- The PAX - Iceman, Punchout, Stewy, Bartman, Zima, Double Windsor, 10-40, Grim Reaper, Houdini, San Diago, Lyborg, Angry Birds, Maverick, Domer, Spongebob, Latka, Mr. Winslow, Grit
- AO -
Wow, it’s hard to believe that it has been 1 year since my first Q. 1 year ago today YHC had no idea what he would do for a Q so he chose the #Beast that @Bartman so quickly made his calling card. 19 PAX decided to roll out of the#Fartsack to see what Snowden had in store. In Honor of our slogan “It doesn’t get harder, you get stronger” I figured I would tweak the #Beast one more time and make it Snowden’s #BeastLadder with a few additives. Below is how we got better this gloom!
The Thang:
Beast Ladder – Perform regular #Beast with 10 reps at each stop, but each new time around add an additional exercise with 10 reps each.
Round 1: Merkins X 10
Round 2: Werkins X 10, Squats X 10 BUT instead of rounding the PC, Box jump up the amphitheater and back down then finish back around.
Round 3: Elbows In Merkins X 10, LBC’s X 10, Walking Lunges X 10 box jump and repeat
Round 4: Merkins X 10, Dead Cock Roach X 10, Squats X 10, Russian Twists X 10 no box jump and wait at bottom of Amphitheater
Amphitheater of Pain –
Round 1: Diamond Derkins X 5, Box Jump up 3 steps, Diamond Derkins X 10, Box Jump to last step, Diamond Derkins X 15
Line up for Plank Jacks 4C IC X 10
Round 2: same format, but with Werkin Derkins X 5, X 10, X 15
Note: Somewhere in the mist of this YHC was told “Bulls**t” and some explicative about his mother. PUT A SMILE ON YO FACE!
Mosey back to PC for 11’s
Catcher Squats and Dips
Line up in two lines for some………YES SIR!! Brokeback Mountain X 1 min 30 sec #snowdenstaple
Note: @Hardhat who was there for the #earlymainthang got this on video
4MOM: 30 sec intervals with no rest
LBCs
Flutters
Leg Throws
Backscratchers
Coming out of the Grave #whereisHootie?
Elbow Plank
#ok3MOMYHCissmoked
Announcements:
-Anderson Launch on 10/18 keep the EH going, 60+ so far
-November 1st F3 Fall Party, RSVP with Iceman. $5/adult, kids are free, costumes encouraged and I hear that KISS is coming!!
Personal Note: Gentlemen, you have made my life better in so many ways. I know that each of you has something going on in your life, but no this YHC prays every night and thanks the Lord for the F3 brothers I have. No matter what storm may be going on in your life please be assured that I have your back and can not thank you enough for making me a better man each and everyday! WE ARE F3!!!!!!
SNOWDEN OUT & PUT A SMILE ON YO FACE!!
AYE!!
Congrats on the anniversary Snowden.
I remember the time at The Station when you opened up to everyone about some stress you were going through that had just worked itself out. I appreciate that F3 provides the environment where you felt comfortable to share it with the group, and I appreciate that you choose to do so. Not every man has that, but every man should.