We make jokes, mumble chatter is strong, and we get better together while building a community of brothers. All these are the things I love about F3. Someone once told me about Q’ing, one of the best ways to shut down the chatter is to make’em work. This workout started as a happy bunch of #HIMs but when the workout was started it quickly became quiet and all the brothers were driven to succeed.

Beginning
Disclaimer – I’m not a professional, every suggestion I give please consider it that and modify as necessary for your fitness level.

The Thang
A little warmup to set the tone and theme of 40.

• 40 – Low Slow Squats (IC) (mumble chatter started slowing right about here)
• 20 – Windmills
• 20 – Moroccan Night Clubs

Mosey over to the fountain area.

• [40] Theme
  • 10 Wall Step-ups (OYO)
  • 10 Inclined Merkins (OYO)
  • 10 Wall Dips (OYO)
  • 10 Decline Merkins (OYO)

Mosey over to the Manchester Event Center Parking Lot.

My 2.0s had already done a recon of the parking lot before the we showed up and wrote some chalk instructions on the ground. There were Four stations so we broke up into 4 groups and began working the stations.

Station 1 – The Pain Station

• [40] Theme
  • 4 x 10 Rungs on the Pushup Ladders (A mix of diamond and normal Merkins) (OYO)
• Sprint to the next station

Station 2 – the Cardio coaster

• [40] Theme
  • 10 – Star Jacks (OYO)
  • 10 – Seal Jacks (IC)
  • 10 – Imperial Walkers (IC)
  • 10 – Side Straddle Hops (IC)
• Bear Crawl 40 feet
• Sprint to the next station

Station 3 – the Upper Body Burn

• [40] Theme
  • 15 – Merkins (OYO)
  • 15 – Carolina Dry Docks (OYO)
  • 10 – Wide Arm Merkins (OYO)
• Sprint to next station

Station 4 – Tighten your core!

• [40] Theme
  • 10 – Heels to Heaven (modified- arms straight ahead. Legs start at a 45)  (OYO)
  • 10 – Normal LBC (OYO)
  • 10 – Legs Right LBC (OYO)
  • 10 – Legs Left LBC (OYO)
• Crab walk 40 feet.
• Squatted Side Run – 40 Feet x 2
• Sprint to next station

Repeat x 3

Mosey back over to the AO.

• End with a 40 … well ok, 60 second session of American Hammers. (the mumble chatter started again so added another 20 seconds)

COT / BOM

Closed out with Circle of Trust. Announcements (Read your newsletter!) and Ball of Man.

Final words:

What a great showing, thank you all for coming out and continuing to show me the path to being a strong and true HIM.

Italian Job – Thanks for bringing the mumble chatter in the beginning. You continue to be a supportive and energizing part of this little thang we call F3. Your energy, support and chatter is always appreciated. Oh and thanks for  giving me the push towards the end and always being the HIM I’ve come to respect.
Skippy – You were one of the FNGs at my VQ and like all of us who were in your shoes spent by the end. Thanks for keeping coming back and working hard today. I watched for a minute and you were working it. Keep it up! It’s really true the workouts don’t get easier you just get better! I saw an example of that in you today, Keep it up!
Captain Kangaroo – Your output is always an inspiration and today isn’t any different. I always know it’ll be a good day in the gloom when you are there. Thanks from being the engine that could today, Respect!!
Smiley Face – I see how you got your name. You seemed to keep a smile the entire workout no matter how ugly it got. I’ll try harder next time. 😉 Thanks for hanging in there and being a true HIM
Stage Coach – I hope you enjoyed the change of scenery. You were far from home and drove a bit to get here from your hotel and I appreciate the F3 dedication and fire you showed today. We’re a brotherhood and I’m honored to of Q’d your introduction to our neck of the woods. I can’t wait to post with you again sometime in the future.
Black Hawk – Brother what can I say. You were the first to step up and do a HC for this morning. From my first day in the gloom you’ve shown fire and I saw it again today. Thanks for being there and I’m always proud to say, together we are stronger!
Shrute – You are the man to be heard. Your mumble chatter is legendary and the fitness you show it impressive. Even today I find myself working to keep up with you and have grown to respect the energy and genuine interest you show in helping make F3 workouts the place to be in the gloom. Thanks!
Choir Boy – Energy and drive are always shown by you. I appreciate your work today. I’m proud to post beside you in the gloom. Stay sharp, iron sharpens iron.
Corruption– Amazing showing today, thanks for bringing it and pushing through! Next time we post together you need to tell me how you got your name.
Watson – I appreciate you coming out and it was a great workout with you being in my group. You’ve got a great thing going in your area and I think you will show everyone the HIM you are!
Cool Table – You are doing great work here and with your life. Thanks for the posting and being a regular. I saw your drive today and was impressed. Keep it up.
Mayhem– I know when you took over ManU as Site Q you’d bring great things here and you haven’t disappointed. Thanks for posting for all the time you could. You missed the American Hammers – 1 Minute, just saying!!
Incomming– I’m just a humble man trying to be fit and ad whatever I can to this thing we call F3. I was reflecting about this earlier, I could do anything. Sleep in (which has sounded good on a day or two or five), I still have a gym membership that goes to waste that I could use,  I could work out later but instead I choose to wake-up at 4:30 most morning and 3:30 this morning to be here in the gloom. It’s all the great guys that make up The Patriot and the other F3 Areas. I know I can come to any of our AOs and be welcomed and shown the path to being the better man. F3 – Getting better together, it’ll change your life!

When designing this workout, it was my goal to work every major muscle group and prove to myself that while I hit a milestone of birthdays, I can still hang. I wanted to challenge my fellow brothers and myself. Looking at where we ended up I believe we all did. Thanks for lifting me up and helping lift all the brothers that post! Until next time. Iron Sharpen Iron, Aye!