10 men made the commitment to wake up early, post, and push themselves and their fellow F3 brothers this AM. They wanted a beat down and hopefully this delivered.  After a brief disclaimer, we were off. Here’s what we did:

THE THANG

Counter clockwise mosey along the jogging path about half way around. Circle up in the infield.  All exercises in cadence:

SSH (25), Imperial Walkers (20), Cherry pickers (12), Moroccan NC (20), Mountain Climbers (20), plank series, merkins (20)

Back to the jogging path to complete the full circle back to the start. Head to the base of the grass hill nicely illuminated with a row of streetlights.

At first light, 10 squats. At second light, 10 merkins.  At third light, 10 bombjacks.  At fourth light, put all three together and do 10 burpees.  Continue up hill to complete 2 sets.

Once the six was gathered, head back down the hill alternating 20 SSH, 20 squats, and 20 LBC.  3 sets total.

At this point we were warmed up pretty good so I asked newcomer Thumb Drive to give me a 10 count.  His eyes got big and he responded “what do I do?”  After a quick tutorial, he nailed it perfectly.  Love seeing new PAX!  Welcome to your third workout brother!  It doesn’t get easier but you will get better and stronger.

Mosey back around the path to the playground. Partner up with a gentleman of like proportions (size always maters).

Partner 1 jogs the perimeter while P2 does pullups.  Rotate and then sets of dips and derkins.

Gather the group in the field next to the playground for the next round of partner assisted exercises.

Partner assisted (by means of their back) dips and derkins, then big boy sit-ups, and leg lifts.

Quick look at the time, 8 minutes to go!

Speedy round of Mucho ChestO.

10 single count regular merkins, wide arm, diamond, stagger left, and stagger right.

Just enough time left to mosey to the edge of the parking lot for 4 minutes of Mary.

Flutter kick (20), Freddy Mercury (20), Hello Dolly (20) and Russian Twist (20)

COT

I had to get on the road so Repeat led count off and name-o-rama.

Announcements

Read the Newsletter! We have a lot of great events coming up you would do well to engage in.  With F3, you get out what you put in AND WAY MORE.  Get involved.  Push yourself.  Sign up for a CSAUP.  Go to group lunches.  Go to 2^nd F events.  Check out Crossroads or a Chicken-N-Wisdom near you.  We need guys in our life to push us, encourage us, and hold us accountable.  And believe me; you will never meet a better group of men than the PAX of The Fort

Repeat (and Chaser who I subbed for), thanks for the opportunity to Q. Humbled and honored to be a part!

Flat Tire