What a perfect morning for a boot camp! No better place to post than Walter Elisha Park, where this whole @F3TheFort thing started.  I get pumped every time I drive up for a workout.  Except when Maximus is on Q but I digress.  9 PAX hit it hard this morning and this is what they did.

Warmup:

Mosey clockwise around the park around to the park sign

• 20 SSH
• 20 Imperial Walker
• 10 Cherry Pickers
• 10 merkins
• 10 plank jacks
• 10 wide arm merkins
• 10 squats

The Thang:

Mosey over to a mileage marker on the trail. We started with a 10 count exercise at the first marker and added an additional exercise with +5 reps at every marker.

1^st marker – 10 merkins

2^nd marker – 10 merkins + 15 flutter kicks

3^rd marker – 10 merkins + 15 flutters + 20 mountain climbers

4^th marker – 10 merkins+ 15 flutters + 20 MC’s + 25 LBC’s

5^th marker – 10 merkins + 15 flutters + 20 MC’s + 25 LBC’s + 30 squats

6^th marker – 10 markers + 15 flutters + 20 MC’s + 25 LBC’s + 30 squats + 35 SSH

After a quick 10 count by Bob the Builder, we were off on a moderate mosey down 160 to the UC Synergetic visitor parking lot.

Peoples chair with the guy on the far left peeling off to do burpee broad jumps to the end of the line and resume sitting. Everybody got a turn.  I love calling this exercise because it’s fun to make fun of everyone as they go bye.  It’s the little things people!  Lil E had the most impressive form but Bonsai was a close second.

Since our legs were burning from the wall sits, we did 10 bomb jacks to finish them off.

*Theme of the month Interlude*

We are talking about being intentional this month. For YHC, I’ve been challenged to be intentional about my role as the spiritual leader of my family.  It’s easy to disengage in that aspect of our lives and I’m certainly guilty of it.  We talked about how the first man ever created, Adam, fell short in that regard and that contributed to the original sin.  Adam should have been there when Satan came to temp Eve!  What the heck was he doing?  You’re going to let a talking serpent come talk to your wife and you aren’t going to intervene?  Come on man.  And then you let her talk you into eating some of the forbidden fruit?  SMH.  We have to be the spiritual leaders of our families men.  We have to engage, pray, love, forgive, and be intentional.

Next we headed over to the big grass hill. Bear crawl up and plank in the parking lot and wait on the 6.

Grab some curb for a round of curb merkins. 10 incline merkins, turn 90 degrees then 10 merkins with your left hand on the curb, turn and 10 derkins, turn then 10 merkins with your right had up on the curb.

Running short on time so we hustled to the side entrance of the Synergetic building for some step ups and Mary.

• 15 step ups each leg
• 10 Freddy Mercury
• 10 Boats and Canoes

Jailbreak to COT

Announcements & Closing Thoughts:

3F Convergence this Saturday followed by 1^stF extravaganza at WEP

Crab Cakes forced everyone to HC for his Q at Block Party on 2/28

I really enjoyed it this morning. Lots of physical progress has been made by this group.  Lincoln Log is killing it in his second month of F3.  Look forward to conquering the P200 with this stud.  Lil E is a great site Q and his beard game is on point.  Looks like he’s lost a few pounds too.  Bonzai rucked who knows how far to get to the workout this morning.  This guy’s like the terminator, he never stops going.  Shady is Bonsai’s wing man and I personally think they would make an awesome wresting tag team.  Just getting to know Cash Flow, Training Wheels, and Bob the Builder but love that they are getting plugged into this crazy world of F3.  Any time I post with Crab Cakes it’s a good time.  As it says on my twitter profile, I’m the second tallest member of F3 The Fort.  Want to know the tallest?  Crabby.

Thanks Lil E for the Q spot!

Flat Tire