Spring Break

  • Workout Date - 03/31/2016
  • Q In Charge - Spring Break
  • The PAX - Erector, Cockroach, Slick Willy, Alfred, Perry Mason, Grrr, Highway Man, Bob Barker, Shep, Almond Joy, FNG - Silent Bob
  • AO -

Shout out to Perry Mason for allowing me to take the Q this morning.  I didn’t think it would be right for Spring Break to pass and not lead a workout. Plus, the Spring Break clan is moving closer to downtown Greenville and I may not see #TheStation crew for awhile, so I wanted to say goodbye in proper F3 fashion, with a full body beat-down.

FNG – Silent Bob, Welcome! Good luck in Charlotte.

Warm Up:
SSH x20
IW x20
Tempo Merkin x10

The Thang:
Short 2-line Indian Run to lake

10 for 10
10 burpees, 10 pull-ups, 10 big boy sit-ups – AMRAP for 10 minutes

Wave of Merkins
Up to 5 and back down – #burner
http://f3nation.com/exercises/#w

11’s in Amphitheater
Squats + Lunges (Double-count)

Partner up
One partner AMRAP Dips while other partner Joe Hendricks up amphitheater – Switch

2MOM:
LBC’s IC x20
American Hammer x1 minute

Thank you #Station for the past year and a half! Great group of men and friends.  I’ll be back.

#MainThang, have room for one more?

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