• When: 10/18/14
  • QIC: Treadmill
  • The PAX: Wapner, Landslide, Mayhem (of F3 The Fort), Treadmill


The Ole’ Switcheroo

If there is one thing I have come the know with F3, it is the brotherhood that has developed.  YHC had the Q at Turning Point, but needed an earlier start due to family obligations.  My brother Blue Screen came through for me and we pulled the Ole’ Switcheroo.  Those that may have been expecting a Blue Screen workout got a beatdown from YHC instead. 4 pax strong we pushed each other to be better!  Thanks to Mayhem of F3 The Fort for paying us a visit.

Conditions: A pre-gloom 55° and perfect for a beatdown

Disclaimer and Prayer

THE THANG

COP

  • SSH x 15 IC
  • Mountain Climbers x 15 IC
  • Smurf Jacks x 10 IC
  • Rock Hoppers x 15 IC
  • Windmills x 15 IC
  • Plank Jacks x 15 IC
  • Through the Tunnel x 15 IC
  • SloMo Merkins x 10 IC

Mosey to Parking Lot

Curb work

  • Toe taps x 25 OYO – plank when done
  • Step ups x 25 OYO – plank when done
  • Step ups (lead with other leg) x 25 OYO – plank when done
  • Quick box jumps x 25 OYO – plank when done

Plankfest – series of exercises while in plank position the entire time

  • Reaches x 20 OYO
  • Hip Slaps x 20 OYO
  • Cha Cha x 20 OYO
  • High/Low on Q’s call
  • Plank-o-rama

Mosey to field grabbing 2 bricks on the way

Partner up – One runs called exercise in suicide form to markers while other performs called exercise with bricks.

  • Sprint / Curls for the girls
  • RetroRun / Shoulder press
  • Wojos / lateral raises
  • Bear Crawl / Squats
  • Karaoke / OH tricep ext

Return Bricks and mosey back to front of school for Mary

  • LBC’s x 15 IC
  • Heel Touches x 15 IC
  • Heels to Heaven x 15 OYO
  • Rosalitas x 15 IC
  • 6 inches 20″ x 3
  • Boat / Canoe on Q

3 minutes of Imperial Walkers for Walker

Guest instruction of Jack Webbs from Mayhem (of F3 The Fort)

COT & BOM

Moleskin

Tclaps to the pax for pushing one another.  Great second F amongst the group as YHC had never met any of the 3. Wapner, Landslide and Mayhem of F3 The Fort…all great men.  Proud to call them brothers.

Thanks for the visit from Mayhem of F3 The Fort.  This man is a beast and can do anything you throw at him.

Announcements:
– Go Ruck training M, T, Th, F, Sat at RBHS
– Go Ruck event 11/21
– Turning Point changing time to 5am next Tues and Thurs, 6:30 on Sat
– History Ruck on Sunday, 10/19 from 3pm-5pm
Prayer Request:
– Continue prayers for Walker and the Phillips family
– Pajanimal – Back
– FDIC – Knee

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