Appreciate everyone who came out today to help YHC ring in his 4th year of F3. Also, humbled for all the HIM’s of F3Lex that I have got to know over the last 4 years, who have pushed me not only physically, but have provided accountability as I strive to be the best Husband, Father, and Friend that I can be . #f3counts!
One Minute Warning:
Disclaimer:
Prayer:
The weather: Nasty Humid.
Mosey around parking lot
Circle Up:
SSH X 15 IC
Michael Phelps X 10 IC
Big Ole Arm Circles X 10 IC
Air Squats X 15 IC
Perform 10 Merkins, 10 Mt Climbers, 10 Merkins, 10 Plank Jacks, All IC, holding plank throughout.
Broad Jump sprints
Broad jump once then sprint forward to cone (20 yds), then backpedal back to start line (rinse and repeat for 10 reps)
Grab a block
On the curb perform 2 count, toe taps, then burpees with your block for the following reps.
50 (2 count) toe taps —> 10 Blockees
40 (2 count) toe taps —> 8 Blockees
30 (2 count) toe taps —> 6 Blockees
20 (2 count) toe taps —> 4 Blockees
10 (2 count) toe taps —> 2 Blockees
Broad Jump sprints (round 2)
Broad jump once then sprint forward to cone (20 yds), then backpedal back to start line (rinse and repeat for 10 reps)
Mosey to Band Field and partner up:
Round 1: First pax 2 bearcrawls, then 2 merkins, R&R for 20 yd down and back, while partner is doing as many as possible, LBC’s, then everyone run 100 yds and back.
Round 2: First pax 5 walking lunge steps, then 5 Jump Squats, R&R for 20 yd down and back, while partner is doing as many as possible, American Hammer, then everyone line up and run 100 yds and back.
Round 3: First pax Plank Walk (5 steps) then 2 merkins, R&R for 20 yd down and back, while partner is doing as many as possible, Iron Crosses, then everyone line up and run 100 yds and back.
Round 4: First pax 2 Broad Jumps then 2 Bonnie Blairs, R&R for 20 yd down and back, while partner is doing as many as possible, Mt. Climbers, then everyone line up and run 100 yds and back.
Mosey to the flag with 4 minutes left.
Perform 10 Merkins, 10 Mt Climbers, 10 Merkins, 10 Plank Jacks, All IC, holding plank throughout.
Recover!
Announcements:
- Stomp the Swamp
- Scotch on Thursday
- Wild Hogs 3 year next Tuesday
- Dad’s camp tickets are on sale and going fast!
- Thirsty Thursday with Shawshank 6/16, at Twisted Root @ 7:30
Prayer:
- Honey Boo Boo