• When: 07/23/15
  • QIC: CornStache
  • The PAX: RestStop, Wingback, FNG (Gilmore), Minion, CornStache

Doubly doubled pavers

I was talking to a former F3’er the other day who has since switched to crossfit. He felt he need to explain why (he didn’t), he said “I get to work with weights, and with people that know what they are doing.”  What he was essentially saying was that F3 doesn’t have the best possible workouts.  He’s probably right. The thing is, that doesn’t matter. What matters most is that you get there. F3, if used properly, can lead to elite fitness levels.  Those who say they need the “best workout” to really reach there goals are #Sadclowns and are missing the point.  What matters?  Going consistency, getting good workouts (which F3 has PLENTY), giving good effort, using good form and (to some extent) proper diet.  And for those that really want to push themselves we have #Legion. 5 pax were there today.

Conditions: 75 with 78% humidity

The Thang:

Warmup: All in cadence

  • SSH x 20
  • Little arm circles x 15 forward/backward
  • Imperial walkers x 20
  • Merkins x 5
  • LBC’s x 20

Plank set: 

  • High plank hold (30sec)
  • Plank R (30 sec)
  • High plank hold (30sec)
  • Plank L (30 sec)
  • High plank hold (30 sec)
  • High plank w/ L/R leg raises (arms too for the nuts) AMRAP for 30 sec
  • 20 High plank/Low plank switches.
  • Low plank hold (30 sec)
  • Move elbows 6 inches out and hold (30 sec)
  • push palms into ground and hold (30 sec)
  • 10 overhead pushups OYO

Mosey to the pavers each get 2, and partner up.

Do each for a minute/flapjack, 30 sec rest in-between, the entire set was gone through twice.

Partner 1:

  1. Toes to bars
  2. Elbows to knees
  3. tuck jumps
  4. burpees
  5. chin ups

Partner 2:

  1. Lunges with overhead brick hold (2 pavers in each hand).
  2. Man makers (2 pavers in each hand)
  3. Shoulder press (2 pavers in each hand)
  4. Dead lifts (2 pavers in each hand)
  5. Reverse flys (2 pavers in each hand)

YHC didn’t anticipate how much this would work the hands/forearms.  YHC’s hands were about to fall off.

Put the bricks away, mosey to the corner of Morrison and Brandon.  Merkins till the 6 arrives.  Then run to the corner Landon and Munsen.  Merkins till the 6 arrives.

COT and BOM by YHC.


  • For an hour long workout this baby flew by.  Great effort by the pax, especially FNG Gilmore who had a SOLID effort in his first post.
  • Gilmore is a competitive long driver.  His best is 415yards.
  • Little mountain half is 8/15.  Great opportunity for BRR folks to get some training in.
  • Form workshop this Saturday by Stretch.

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