• When: 07/04/15
  • QIC: Senator
  • The PAX: Black Water, Valdez, Speed Bump, Floater (FNG: Mike Glogowski), Solo, Tweetsy, Reefer, Cheesesteak, Senator


4th of July Beast Bash!

While others were nursing their pre 4th of July hangovers, the Men of F3 where getting up, taking their daily dose of #redpill, and posting for a great workout.  Today was the first of many to come, North East convergences. The men of #Sandlot (or I should say, a faithful 2!) posted for a workout with the Men of #Sawmill.    As the two faithful from #Sandlot arrived, it was still raining, and no one  from #Sawmill had arrived yet.  As the minutes continued to click by, so did the ran fall.  Then came the PAX.  7 more PAX posted. 9 PAX total with 1 FNG, for a rainy 4th of July workout!

Disclaimer

The Thang:

Jog approx. 150 meters to softball parking lot

COP:

SSH x 35 IC

Merkin x 15 IC

Flutter Kicks x 25 IC

Jog approx. 75 meters to softball field, rally at home plate for “The Beast”

6 exercises, 6 reps, 6 sets

1st base = Merkins, Right Field Foul Pole = Big Boys, Center Field = Carolina Dry Docks, Left Field Foul Pole = LBC, 3rd base = Wide Arm Merkins, Home Plate = Burpees

Jog back to road

Lunge Walk approx. 75 meters to flag

COP

MARY: Flutter Kicks IC, Leg Raises, Hello Dolly, Leg Raises, Rosa Lita, Leg Raises

Merkins, with up down hold at half way and top. x 20

Chaser LBCs x 20 IC

Big Boys x 20 OYO

Mountain Climbers x 20 IC

Overhead Arm Claps x 20 IC

SSH x 30 IC

COT/BOM

Moleskin:

Once again, great work by all PAX.  Showed great dedication to get up on a holiday Saturday and post.  This is what F3 is all about, accountability.  Blythewood is off to a great start! Keep working and recruiting new FNGs.  Love seeing the North East grow!

 

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