14 strong pax tried to escape from #Alcatraz but found themselves torn between really hating #BearCrawls and really hating #F3RunClub.  All locked shields and made it through better men.

The Thang:

COP Warmup:

20 x IM then 10 x WM then 15 x MC then 15 x LSS then 15 x Froggers (Crowd Pleaser!) then 20 x SSH then 15 x Peter Parkers  Warmup – over.

Lineup on the line for everyone’s favorite – the Extra Long #BearCrawl (I guess the joking around is over)

When finished – line it up and do it again (Crowd Pleaser!)

Line-up for the Tunnel of #BearCrawl (except without the Tunnel – watch out for the #BearCrawl parallel park!)

O.K. what to do???  Let’s try four corners (Merkins x 20, Burpees x 10, Everyone’s New Favorite – Froggers x 10, Bomb Jacks x 10) but instead of a run between…..let us try some more #BearCrawls.

Well that took 21 minutes and YHC was all out of new ways to incorporate #BearCrawls into this workout – better hand it over to Gekko who wanted to do some running (#F3RunClub)

In tribute to the Carolina Panthers making the Super Bowl – Gekko thought it appropriate to recap their season with some Points Per Exercise based on their weekly results this past year.  Oh and he also added some #F3RunClub between weekly reviews (Allllll the way around the park?  Yes – allllllllllll the way around the park).

6 weeks were reviewed and (like the opponents defense) we couldn’t keep the Panthers under 30.  There were merkins, CDDs, MCs, squats, etc., etc., etc. with A LOT of #F3RunClub right amongst it.

When we had enough NFL in our workout – Gekko took us to the field for some BTTW followed by various crawls along the ground that did not include any #Bears. Cherry on top was the Mack-Tar-Jie (phonetically speaking) to finish everything up.

COT

Fantastic job by the pax to handle the 40/60 split of #BearCrawls and #F3RunClub and not complain (too much).  T-claps the Gekko for Q-ing the majority when YHC had enough.

Announcements – F3York and F3LakeWylie are ramping up big time so read your newsletter and GET INVOLVED!!!  Help spread this great thing called F3 to all that need it – we all know what it did and continues to do for us.

There are various opportunities to help worthy causes AND join in the #F3RunClub in the local community – there are good causes throughout our area that NEED OUR HELP!  Get right amongst it.

Prayers to Spitz’s friend that needs medical care late in his life – think about those out there that could use our help right now to avoid more pain later in life.  Prayers to the family of YHC co-worker who passed away 18 months after retirement – do not wait to have joy in your life – you need to work on enjoying the #PRESENT.

As always – a true honor to lead such a great group of men.  Aye!