- Workout Date - 12/07/2022
- Q In Charge - Iceman
- The PAX - Wilson (WD), Slap Chop, Iceman
- AO -
3 Men planted the virtual #shovelflag at #TheBurbs to get the week started off the right way.
It’s 0530 and @Wilson and I were about to embark on a run when @SlapChop rolled in. @SlapChop is known for showing up right at 0530 but this morning he was a couple mins behind schedule.
So we circled up for a warmup rather than logging some miles…..
Merkins x12 (slow ct cadence)
Mosey to the front of the Church (by the rails) where I explain how this particular escalator will work:
3 exercises, starting at 10 and adding 5 reps at each stop.
Little Baby Squat Jumps
Freddy Merc’s (dbl ct)
Station 1 – front of church
Station 2 – Island past the portico
Station 3 – far side of parking lot
We hit 6 stations for a total of 135 reps of each exercise.
That was a lot harder than I thought it would be
Mosey to the front of the church
10 supine pullups and 20 reach thru lbc’s
repeat for a total of 3 rounds
Mosey round the Church to the steps
P1 – Joe Hendrix then 20 fairy jacks at top (then people’s chair)
P2 – People’s chair until P1 done, then JH
P3 – People’s chair until P2 done, then JH
Mosey to the top of the parking lot for Mary
Plank Shoulder Touches x15
Dead Cockroaches x15
LBC 3.0 x10
– Numbers surprisingly low this morning.
– Wishing we had run instead of gone forward with the bootcamp
– @Wilson always impresses. He’s a beast mentally and physically
– Make a point to reach out to someone you haven’t seen at a workout in a while. We gotta hold each other accountable
– F3 Swamp Rabbit golf tourney coming up soon, Thurs 10/20. Even if you can’t play, you can still sponsor a hole or support the F3Foundation with a donation. Pre-blast here – http://f3nation.com/2016/08/26/2nd-annual-swamp-rabbit-f3-foundation-golf-tournament/
register here – https://docs.google.com/forms/d/e/1FAIpQLSe7GuRMEwnCbuzyAUMAURpoFpymGhfW3fulKKnR3G96HBqEDA/viewform?c=0&w=1
– Hope Relay on 11/12. Show up to support Autism and our F3 brother, Ricky Bobby. Sign up here – http://www.hoperelay.org
– All the communities impacted by hurricane Matthew
See ya in the gloom….