5 Gloom warriors braved the cold and clear skies (for once) to see what was in store for a workout without any rucks, kids or anniversaries.  Not mentioned in the Pax (under the new Isotope site) was brother Longshanks who traveled from the far lands of The Fort to support his F3 and Spartan brother in a nice sweat induced workout by YHC.  For a minute there I thought it would just be the two of us with rucking workouts, FS Kids and anniversaries going on.  Thankfully, a few more pairs of headlights came rolling in and we had ourselves a party.  Some quick introductions and the bell sounded.  Like any good fight, the Pax came out swinging!  Here’s how it all went down:

Warm O Rama- Run through the parking lot of GCC and mix in some butt kickers, high knees, Karioke and circle up by the back of the church.  Longshanks was kind enough to let me run the warmup when I posted during his workout a few weeks back so of course I had to pay it forward.

Cheesy Disclaimer

Via Longshanks:

SSHx20 IC

ISTx10IC

Windmill x10 IC

Mountain CLimbers x10 IC

Moroccan Night Club x10 IC

Peter Parkers x10 IC

Hillbilly Walkers x10 IC

Parker Peters x10 IC

The THANG:

Dora 100

Partner Up (Olive Solo)

P1 completes broad jump burpees

P2 circles the church

Flap Jack

Rinse and Repeato until 100 completed.

Mosey to Hell’s Ascent for 7’s

Bear Crawl up hill and perform 1 squat.  Normal down hill and perform 6 Merkins

Repeato with increasing 1 count at top and decreasing 1 count at bottom.

Mosey to the forest of fun.

10 PullUps OYO

Grab a soaked, waterlogged sandbag with sand pouring all over.

10 Squat with Press IC

Tire Flip x5

Mosey to Home Depot

Peoples Chair.  Add Air Press x15

Add heal touch x15

Ballz to the Wall.

So much fun lets do it again.

Peoples chair with Air Press x12

Add heal touch x 10

Balls to wall

Mosey to rock pile and grab a non travelling rock.

Curls x10 IC

Skull Crushers x10 IC

Chest Press with Low flutter x10 IC.

Rinse and Repeat.

Mosey up the walk and stop in the front parking lot.

Lets go island hopping.

Sprint 1 to the middle island

Sprint 2 to the far island

Merkins x10 IC

Sprint 3 back to cover entire distance.

M.A.R.Y.

Dealer calls game:

Dying cockroach x15 IC Longshanks

Maktar Jai x15 in crazy cadence (Contra)

J SLOW x10 IC (Firestone)

Freddie Mercury x15 IC (Zuul)

Rosalitta x20 IC (Olive)

Peter Pointers x15 IC (Longshanks)

2 Minute Plank (Contra) YHC called out left/right arm up, left/right leg up.

Recover Recover

Naked Moleskin

It is always great to see Pax from other AO’s make a trip.  Its even nicer when one is a friend.  T Claps for Longshanks for making the trip up and introducing us to some Fort exercises-more on that to come.

Kotters for Zuul to be back in the gloom and our Respect and WD today.  Glad that calf is getting better and look forward to seeing you out in the Gloom more often.  Great work today brother.

It’s not every day you get a partial BS call from Contra regarding burpees…but right out the gate I got that slight compliment.  I will say this..man you have one sick broad jump on those. Great work and thanks for the support.

Buck Furpees…definitely looked better on paper.

Firestone is like the quiet assassin.  Not to much mumble chatter and he seems to do the exercises without breaking a sweat…although we know that was not the case today.  Excellent work as always my friend.

This was my first Q at GCC and I definitely made use of the terrain as contra pointed out.  The people’s chair was definitely a leg burner.  And they need to hire better professionals to paint their bricks as Longshanks kindly pointed out.

I must admit, I litterally felt the ground shake after the 2nd round of skull crushers when Contra dropped his rock…ahem boulder.  Sorry YHC did not call a coupon rotation as that would have only hurt me…and Zuul.

Lastly, some interesting mumble chatter during MARY at the entrance to GCC. #ShowtoKnow.  Hopefully we did not desecrate the her holiness to bad with the aforementioned Peter Pointers!

Thanks to Firestone for taking us out during CoT.

It is always an honor a pleasure to lead the great men of F3.  This is what it is all about. Getting together to sharpen our irons, physically, mentally and spiritually.  Being a part of F3 and witnessing all the men who posted at the New Year Day Anniversary celebration was incredile to witness and be a part of.  Lets do our best to EH some #SadClowns so that in another 5 years, that number triples.

Appreciate Ramrod for allowing me to take the reigns and shine some of my light on The Beacon.

Have a great weekend men. Challenge yourselves to have an impact on someone’s life today! #HIM

-Olive