Legacy – Suicide Sunrise

  • Workout Date - 04/06/2013
  • Q In Charge - One Direction
  • The PAX - WiFi (WD), SlimFast, Debit, Barbara, Barbie (WB), Longbottom, Grunge (FNG, Chris Gray)
  • AO -

8 PAX rolled out of the Fartsack to post in the GLORY!


The Thang:

Right Arm Circles Forward x 10; Reverse x 10

Left Arm Circles Forward x 10; Reverse x 10

SSH x 25

IW x 20

Mosey to the Short Wall

Elevens with Dips and Step-Ups.

Plank x 30 seconds

Mosey to the Field of Dreams

We broke down the Burpee to each Glorious Element.

  • Three Stations (Mosey in between)
  1. Squats x 10
  2. Merkins x 10
  3. Knee-Ups x 10
  • Repeat!

Mosey down to the Pond.

Swipers x 10 (4C)

Jacob’s Ladder to Seven up the Hill with Merkins at the top (single Merkin at the bottom each time)

  • Very Cool site of Slim, Barb, and Barbie on top of the hill doing Merkins in the rising Sunlight.  Awesome (for those of us at the bottom who were done)

Q handed to WiFi to get him more comfortable with the Q!

  • Stair runs x 5
  • Lightpole Fartleks
  • Recovery Lap

Back to 1D

Grab some Wall for Elevens (2nd time around).

  • This time with Double Leg jump-ups and Derkins

Partner up for Single Leg Lunges x 10 (R & L).

Mosey back to base parking lot.

Suicides x 8 (Each time the down exercise was chosen by each PAX).  I think I got these correct.

  • Touch (1D)
  • 4C Mountain Climbers x 2 (Longbottom)
  • Knee-Ups x 2 (SlimFast)
  • LBCs x 4 (Barbara)
  • Merkins x 2 (Debit)
  • Squats x 4 (WiFi)
  • Burpees (Barbie)
  • SSH x 5 (FNG)


  • High, Slow Flutters x 10
  • Bicycles x 20
  • Flutters x 20

COT & Closing Prayer



What an awesome morning to be with the F3 Brotherhood.  Spring is definitely here.

Welcome to FNG, Chris Gray.  We need to continue EHing more FNGs.

The suicides were not intended to total 8 but I think we left it all on asphalt.  T-claps to everyone.

Thoughts continue to go out to those with bad wheels.  Hurry back.

There is talk of a FOURTH workout to involve NO RUNNING.  All upper body and Core strength.  IceMan and Spurrier are working on this so stay tuned.

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