I’m sure there is something in the lexicon about a BB submitted 20 days after the beat down. I didn’t have time to look, but I’m sure it is there… 23 HIMs braved the gloom to get their Wednesday started the right way. 5:30a hit and we mosey up to the parking lot in front of the activities center.
Warm Up
17 SSH IC
12 Toy Soliders IC
7 Cotton Pickers IC
Down in Air Chair for Trivia: What is one of F3’s Core Principal?
Down in Low Plank for Trivia: What is another Core Principal? The response was decent, but the PAX needs a reminder. The core principles of F3 are…
– F3 workouts are free of charge
– F3 workouts are open to all men
– F3 workouts are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
– F3 workouts end with a Circle of Trust
The Thang
Jack Webbs
Pax lines up half way down BA hill.
– 1 Derkin : 4 Shoulder Press. Done IC to 10 Derkins : 40 Shoulder Press
Line up on the fence at bottom of hill for 10 Shoulder Taps/balls to the wall till failure/modify as needed. Mosey to baseball field close to flag.
4 Corners Escalator
PAX divides into two groups, grabs some flatware and performs the following around cones placed 10 yards apart. Seal walk to each corner
– Corner 1: 10 Groiners
– Corner 2: 10 Groiners, 20 Plank Jacks
– Corner 3: 10 Groiners, 20 Plank Jacks, 30 Peter Parkers
– Corner 4: 10 Groiners, 20 Plank Jacks, 30 Peter Parkers, 40 Mountain Climbers
Catch Me if You Can
Frank Abagnale takes off, back peddling around the outside of the infield while Carl Hanratty does 10 jump squats. Once Forest Gump completes the squats he takes off after Howard Hughes. Once caught Jack Dawson does 10 jump squats while Woody back peddles around outside of infield. Jordan Belfort & Josh rinse and repeat until the duo completes 100 jump squats.
Mary for the six.
Grab more fence for 10 Shoulder Taps/balls to the wall till failure/modify as needed.
Pax hits the first base line for a Burpee ladder 5-1 or 15 burpees however you want to call it. Mosey to the flag for mary.
Bronco, Blue, Aflac and Sell Out all called different exercises to 6:15a
COT
Sell Out goes under next week for prostate surgery. Please lift his doctors and family in prayer.
A Mile in Her Shoes – Fundraiser for Day League which is a crisis center established to empower survivors of of rape and sexual for sexual assault. More info on 3rdF channel on Slack.