• When: 2017-10-05
  • QIC: Splinter
  • The PAX: Adrian, Insanity, Three-way, Cornstache, Beads, SubPrime, Funnel Cake, Noonan

Constant Movement at Thunder

YHC asks for your forgiveness in the use of the word “I” in the following: The alarm clock I set and wake up to happens because I get to workout with great men who push me to do my best – who I know will be there wondering where I am if I don’t show up. But, I wouldn’t think of getting up that early to workout outside if I didn’t think the workout itself was worth it for me and everyone involved. Therefore, when I get to be the one to design the workout (which is one of the great things about F3), I want to make it worthwhile, difficult, but completely beneficial for everyone who had the toughness to post with me before the sun is up. Here’s what we all did:

The Thang: Conditions are perfect…

Opening COP: 20 Imperial Walkers IC, 15 Fwd LBA’s / 15 Bwd LBA’s IC, 20 Raise the Roof IC, 16 Reverse Lunges IC – start running…

1/2 Modified Murph
2 laps
150 Flutter kicks 2ct oyo
100 Merkins oyo
50 Lunges oyo
2 laps

4 Quarters and/or Sweet 16
4 Catcher Squats
4 Side Lunges
4 Wide Squats
4 Reverse Lunges

4 Merkins
4 Diamond Merkins
4 Stagger Merkins
4 Bottom Half Burpees

4 Sit-ups
iron cross
4 Sky Ups

All x4

1/4 Modified Murph
1 Lap
100 LBC
50 Squats
25 Burpees
1 Lap

COT: 10/21 Convergence Discussion – get everyone there (past, present, and future F3 men)

BOM: Prayers for Blowout and his wife.