My inspiration for this workout began last Saturday when CSPAN dropped some knowledge on the PAX at WEP while on Q!

…get your first F in alignment…you can’t get your 2nd and 3rd F together if your not accountable to the First F in your life….

To that I said…AYE!

Bottom line…get out of the fartsack and join your brothers!

So after a number of tweets and mumble chatter…19 PAX climbed out of the fartsack for a misty beatdown…

The Thang:
-Mosey to field
-50 SSH
-25 Windmill
-25 Squats
-15 Windmill
-15 Squats
-15 Merkins

-Mosey to brick wall where there is a covered walkway
-Wall sit – 2 – 10 counts
-Wall sit – 1 – 10 count

-Mosey to parking lot behind Springs

-Progressive partner workout:
-200 Merkins
-300 Squats
-400 LBCs

McGuyver on Q:

Mosey to park where the upper soccer field parking lot and running path meet.

Partner Drill Bits with a coupon:
-Grab a coupon
-Partner up
-10 squats with coupon then 10 overhead presses with a coupon
-Hand coupon to partner and they repeat above exercises
-Partner does squats while person with coupon completes exercises
-Run to next drill bit – Rinse and repeat

COT

Until I joined F3 I ran three miles at least four days a week. Nothing more and nothing less. I was in ok shape…no bad…not great…

I went to the gym, ran on the treadmill and watched a lot of TV to keep me focused.

Last fall I joined F3…Since then…
-Ran first and second 5K
-Ran BRR with a 12 man team
-Increased my running pace from close to a 10 min. mile to about 8.4 right now.
-I’m keeping up with the guys in the front of the pack
-Running the Palmetto 200 with a 9 man team in the spring
-Still get #smoked after every bootcamp

I am in the best shape I have ever been…

My first F is in alignment…because of The Fort Pax (#ISI). F3 men have inspired me to be a better Man. The accountability of the Pax get me out of the fartsack and into the gloom! To that I say….thank you to my F3 Brothers!