Pleasantries and #howdoyoudos abound.  Surprise cameo and acknowledgment of the Nantan.  Something muttered about South Carolina and lack of sleeves. Disclaimer: (cinderblock concussion discussion) and off we went.

Quick warmup by WWL.

A circle of 8 cones each with an exercise set 20 yards from the center.  All exercises double count (4 count) unless noted:  25 CDD, 25 Peter Parker, 25 Freddys, 30 Mountain Climbers, 30 Lunges, 30 SSH, 25 squats (single count), 15 Merkin.

Complete cone, bear crawl to center, 10 cinderblock burpees, run out to next cone.  Rinse/Repeat around the circle until 7:30.

Round 1: Cinderblock Burpees

Round 2: Cinderblock curls

Round 3: Cinderblock Triceps

Round 4: Cinderblock Burpees

80 burpees, 80 curls, 80 tricep extensions, countless bearcrawls and exercises.  Some real pain here today.  Been a lot of emPHASis on running with the upcoming BRR.  Good to get back to some good ol fashion strength work.  We had some grunting and primal screams to show for it.

Good take out by X-Bo: an early F3 member that took a 5 year hibernation but has awoken and will be held accountable to post in the I.L.  Check the schedule.  We’ll be there.

Oh yeah, something something about pick it up, put it down, sprint, medicine ball, tire.

F3 is alive and well in the red clay hills of the Reservation.

Aye!

Jekyll