I joined F3 on 11/30/20 and Q’d my first workout at Bear Country on 4/16/17 (much too long between my first workout and first Q). In celebration of the 4th anniversary of my first F3 workout, I based the workout on my first Q with some modifications.
In cadence: 25 squats, 20 imperial walkers, 25 side straddle hops, 15 merkins, Bat wings 10.
Pick up a shovel flag and mosey to the top of Mt. Trashmore to the second pole. The shovel flag was planted about 50 yards downhill from the pole.
Perform the following exercises with 20 reps except 10 reps for burpees. After each exercise run fast to the shovel flag and mosey back to the pole.
side straddle hop
burpees – run down the hill to the stage and run back up the hill
Superman burpees 10 – run down the hill to the stage and run back up the hill
monkey humpers – lunge walk back from the shovel flag
freddy mercury – skip to the shovel flag
hand release merkins – lunge walk to the shovel flag, walk back
prison cell burpees 10 – no run
squats – no run
iron mikes – no run
body count burpees 10 – mosey to the shovel flag, sprint back to the pole
Mosey back to the parking lot. Round of Mary for four minutes, dealer’s choice with 10 reps max.
CIRCLE OF TRUST
1 John 3:16 “This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters.”
With Thanksgiving this week, I commented on how thankful I am for being introduced to F3 four years ago and for the great friendships I have made with the men in F3.
Coffeeteria at Panera’s with Funny Car, Scully, Sunshine, Gandalf, Cookie Monster
Thanksgiving convergence workout at The Playground at 7am (7000 Granby St, Norfolk)
Hit for the Cycle, a F3 Hampton Roads CSAUP activity, starts 12/5/20. See the post on the Facebook page or the email recently sent for more details.
Funny Car ❤️