F3 The Fort

The Thang:   Another steamy South Carolina morning when the Q rolled up right on time. It was another 50 shades of pain work out with the best workout music ever.   Olivia Newton – John did not make playlist. Nevertheless, this was a physical work out.  The PAX know how much I love pushing the rock, the more time with the kettle bell, the better.   After a quick mosey around the parking lot, followed with some windmills, Merkins and Morrocan Night Clubs, we were ready.

50 shades of pain is exactly that. You do 50 repetitions of each exercise with 150 yard run in between each exercise. The first tune out of the speakers was Iron Man. How fitting when you’re pushing the rock

50 KB swings

50 KB lunges

50 chest presses

50 Goblet Squats

50 Upright Rows

50 Concentration Curls

50 American Hammers

50 One legged dead lifts

50 Skull Crushers

50 KB Flutter Kicks.

as with all of my workouts that I lead recently, I’m ending it with the Glute Midius’s burn out.  It is a series of seven exercises designed to strengthen that muscle which dramatically increases hip and the alignment. It was pioneered by Dr. Peter Attia  Who in addition to being a doctor is also a long distance performance athlete. The best quote that captures the true burning pain of this exercise was uttered by the Site Q, “My side ass really hurts right now”.  After some announcements and uplifting our F3 brother Cheech’s Family, Airborne led us out.