On February 7, 2017, 16 PAX braved the 49 degree temperature to compete in the first Rectory Square 400 aka RS400. It was a grueling workout for a group of men who had just started F3 4 short weeks earlier. This morning, 24 men returned to the Square for a repeat, slightly modified version of RS400. The temperature was much warmer than February but way cooler than the past several weeks.
Conditions: 68 degrees and cloudy. No chance of Star Gazing as promised.
Warm Up:
SSH X 15 IC
TTT X 10 IC
Merkins X 20 OYO
E2K Oblique X 10 Each Leg
LBC X 20 OYO
Mountain Climbers: X 10 OYO (l/r =1)
Flutter Kicks X 10 OYO (l/r=1)
Iron Cross X 10 OYO
Monkey Humpers X 10 OYO
Lap around Rectory Square Park-
The Thang:
Grab Blocks. (Blocks should not touch ground during exercise except at end of Lap
Round one: With Blocks
Lap 1 — Chest Press x 40 (Cusak carry block to the next light)
Lap 1 — Curls x 40 (Cusak carry block to the next light)
Lap 1 — Bent Over Rows x 40 (Cusak carry block to the next light)
Lap 1 — American Hammer x 40 (Cusak carry block to Light 1)
Round Two: Without Blocks
Lap 2 — ‘Merkins x 40 (lunge walk to light)
Lap 2 — E2K Oblique Crunch x 20 each leg (bear crawl to light)
Lap 2 — Plank Jacks x 40 (high knees to light)
Lap 2 — Monkey Humpers x 40 (head to Pit Stop sans block)
Mandatory Pit Stop before beginning Lap 3. Head to the foundation for step up with high knee x 20 each leg and 40 dips. Grab blocks and head to Light 1.
Round Three: With Blocks
Lap 3 — Chest Press x 40 (Cusak carry block to the next light)
Lap 3 — Squats x 40 (Cusak carry block to the next light)
Lap 3 — Overhead Press X 20 (Cusak carry block to the next light)
Lap 3 — Kettle Belll Swing X 20 (leave block)
Round Four: Without Blocks
Lap 4 — LBC x 40 (lunge Walk)
Lap 4 — flutter kicks x 40 (L/R=1) (bear crawl)
Lap 4 — Mountain Climbers x 40 (L/R=1) Sprint
Lap 4 — Iron Crosses x 40 (head to finish line)
Neon’s Block Bear Crawl:
Bear Crawl X 10 Steps (l/r hand is 1 step) Drag Block! Rinse & Repeat X 4
Blocks Away
COP: Tabata 5 Rounds of LBC 20/10 seconds exercise/rest
BOM: Count-O-Rama and Prayers for Texas and Wooten Family, Closing Prayer
Parting Thoughts: I almost ate the phrase, “If you cant Q it don’t do it” this morning! It was while doing round four of the bear crawls that I stopped half way in what felt like exhaustion. Abby Wambach was beside me and said, “come on, you got this! I would not get up this early in the morning and do this #$%$ by myself for anything!” This is the power of F3. We push each other, hold each other accountable and encourage each other to be better men. I am thankful for this fellowship of Men!