Fourteen Pax including three defectors from Legion came out to hold each other accountable, push each other a little harder, and make each other a little better.
Circle up at shovel flag for disclaimer and instructions. All Pax hold high plank while YHC reads the ENTIRE disclaimer from the F3 website.*
50 SSH in cadence while a few late arrivals join us.
Mosey to brick cage and get bricks, then mosey over to baseball field for brick PT.
Flutter flys with bricks while waiting on the 6.
Happy Jacks IC (no bricks). (See lexicon for this one).
Little Baby Arm Circles forward and backwards IC with bricks.
Overhead Claps IC with bricks (don’t wake the neighbors).
Overhead Press IC with bricks.
Squats with bricks holding air chair at 10 rep and 20 rep intervals.
Frog Planks (no bricks).
Rockette planks (no bricks).
V-Ups IC with bricks.
Mosey to lower parking lot for brick suicides.
Partner 1 runs suicides carrying one brick at a time out to each of the four cones while partner 2 performs an AMRAP exercise. When partner 1 has put down all four bricks then partner 2 runs out to retrieve them. I really enjoyed seeing the intensity and speed from the Legion guys on this who are obviously younger, faster and want to make us Woodshed regulars look bad.
1st exercise SSH.
2nd exercise Big Boy Sit-ups.
3rd exercise Merkins.
4th exercise Burpees.
Mosey back to brick cage and put bricks away.
Russian Twist.
Hello Dolly.
Mosey back to shovel flag for COT and BOM.
Great work by all the Pax on this humid and soggy Summer morning. Really enjoyed having visitors from Legion who are younger and faster than some of us old farts.
Announcements:
July 4th Convergence at Legion at 0700.
Oliver Gospel Mission Cookout at Pine Island has been postponed to July 21. Come ready to eat and play as we support the men from The Mission on their road to recovery. Robber and Serena have the Q.
*F3 Nation, Inc. (“F3?) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.