No Escape from Alcatraz – Assurance

2017-03-04Leave a comment

QIC: Trucker/Reborn
When: 03/04/17
Pax: Senator Tressel (R), Short Sale (R), Spark Plug, Fishsticks, Trucker (Co-Q), Reborn (Co-Q).
Posted In: Alcatraz

YHC was thrilled when Sen. Tressel invited me to Q this AO that I have had the chance to visit multiple times due to Saturday morning scheduling. I was even more thrilled when I was told I was Co-Q with Trucker. After a quick phone call with Trucker, he and I had already had a plan . . . well sort of.

First I want to encourage the men who stepped up to do PreRuck prior to the workout. Keep up the good work as it is paying off. Second, I was honored to workout again alongside some of the strongest men I know physically, mentally and spiritually. Thank you Sen. Tressel again.

After the F3 disclaimer was given Trucker started us off. By the way, all PAX were encouraged to bring a Ruck if they had one.

WARMUP

Toy Soldiers across the parking lot, Imperial Walkers, Windmills, Soccer Swings back across the parking lot, Side Straddle Hops, Morrocan Night Clubs, Merkins

THE THANG

Pick up the three Rucks and mosey toward the retaining wall behind the backstop of the baseball field hill for the following without Rucks: 20 Dips (OYO), 20 Step-Ups (OYO). Rinse & Repeat.

Switch Rucks to the bottom of the hill for a couple rounds of Catch Me if You Can combined from the bottom to the top of the hill.

With Rucks Partner 1 Runs 1/4 of the way up the hill, Partner 2 performs 5 Merkins and catches Partner 1, then switch for another 1/4 of the hill, then switch, and switch again to the top. Run to the bottom. Rinse & Repeat. Drop Rucks at top of hill and run to the bottom of hill.

Then each PAX begins with 10 Merkins at the bottom and then running up to the top stopping 4 times along the way to perform 10 more Merkins at each stop.

Ab lab at the top of the hill and take Rucks back to parking area.

Switch to YHC where a short word was shared on Romans 8:28-30. (See below in NMM).

We then resumed with the workout with the following:

Mosey toward the retaining wall in front of the Community Center stopping 4 times along the way. Performed the following at the stops:

Stop 1: 10-Merkins (IC).

Stop 2: 10-Merkins (IC), 10 Froggers (OYO).

Stop 3: 10-Merkins (IC), 20 Froggers (OYO), 10 Low Slow Squat Jumps (IC).

Stop 4 at the wall: 10 Burpees (OYO).

Then began a series of wall exercises:

Round 1: 10 Irkins (IC), 10 Dips (IC), 10 Derkins (IC), 20 Step Ups (OYO).

Round 2: 10 Wide Arm Irkins (IC), 10 Dips (IC), 10 Wide Arm Derkins (IC), 20 Step Ups (OYO).

Round 3: 10 Diamond Irkins (IC), 10 Dips (IC), 10 Diamond Derkins (IC), 20 Step Ups (OYO).

Mosey back to Parking lot for about 4 minutes of Ab Lab.

Continuation of Word on Romans 8:28-30.

COT, Number and Name-O-Rama, Announcments and Prayers, BOM

NAKED MOLESKIN

I have been studying Romans for a while now while my Pastor has been preaching on it to obtain a better understanding of the book written by Paul to the Roman church. Two weekends ago, my Pastor preached on Romans 8:28 which we all know well. However, so many times we read that one verse and don’t continue. Romans 8:29-30 is one great promise from God of the Assurance of Salvation (All three verses are below).

All things do work together for those who love God and are called to His eternal purpose. The promise of 8:29-30 is that He knew us, He has called us, He has justified us through Christ, and He has glorified us. Not ‘He will glorify us’, but He has glorified us. The victory has been won for those who know Him personally. Just like there was no escape from Alcatraz, there is no escape from God’s love if you know him personally. The question is do you know him?

Romans. 8: 28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.
29 For those whom he foreknew he also predestined to be conformed to the image of his Son, in order that he might be the firstborn among many brothers.
30 And those whom he predestined he also called, and those whom he called he also justified, and those whom he justified he also glorified.

ANNOUNCEMENTS

Brewruck – 4-1-17 – Launch at 1300, $15 Donation to help fund mission trip to South America.

Canned Goods Drive to support Fort Mill Care Center – Bring canned goods to AOs.

Easter Celebration on 4-1-17 at Paradise.

PRAYERS AND PRAISES

Change Order-Wife’s Coworker

Trucker-Praise for his son and peace within the family.

Sen. Tressel-Spencer Family (New F3 Member)

TClap |

Singing with the Knights

2017-03-041 Comment

Posted In: CSAUP

F3 Dads invites you to sing with the Knights! On May 26th F3 Dads will take the field for the National Anthem!

Tickets on Sale Now

Click here to get your seats!

F3 Dads has a large block of tickets reserved for you and your 2.0s at the Charlotte Knights game on Friday May 26th at BB&T Ballpark! We will all take the field with our 2.0s to sing the pre-game National Anthem, so DON’T BE LATE!

Tickets are on sale through May 12th! Don’t wait. Seats will sellout.

Who: F3 Dads from across F3Nation and 2.0s – boys and girls of all ages.

What: Charlotte Knights vs. Buffalo Bisons

When: 7pm, Friday May 26th (be early for National Anthem)

Where: BB&T Ballpark

Why: 2nd F – Making memories; Building character; Having Fun

How much: $12 per ticket
If you have any questions, please do not hesitate to reach out.

Halfpipe iamctoddwilson@yahoo.com or Blackjack davidrayres@hotmail.com

CLICK HERE to get your 2017 F3 Dads Jerseys

COMING SOON!

5th Annual F3 Dads Camp is August 11-13.

Registration will open next week. Do not delay in signing up space is limited and beds IT WILL GO FAST.

Take the Field with your 2.0 for the National Anthem!

F3 Dads has a large block of tickets reserved for you and your 2.0s to sing the National Anthem on field at the Knights game on Friday May 26th. Load up the 2.0s and leave mom with a good book and a bottle of wine as we kick off F3 Dads Summer at BB&T ballpark!

Tickets are on sale now through May 12th! Don’t wait. This will sellout.

Who: F3 Dads from across F3Nation and 2.0s – boys and girls of all ages.

What: Charlotte Knights vs. Buffalo Bisons

When: 7pm, Friday May 26th

Where: BB&T Ballpark

Why: 2nd F – Making memories; Building character; Having Fun

How much: $12 per ticket

Click here to buy your tickets now!

If you have any questions, please do not hesitate to reach out.

Halfpipe iamctoddwilson@yahoo.com or Blackjack davidrayres@hotmail.com

COMING SOON!

5th Annual F3 Dads Camp is August 11-13.

Registration will open next week. Do not delay in signing up space is limited and beds IT WILL GO FAST.

TClap |

my knee hurts = Pull-up muscles

2017-03-03Leave a comment

QIC: CSPAN
When: 03/01/17
Pax: Sauerkraut, Peabody, Kielbasa, Drop Thrill, Jiffy, Package, Fire Marshall Bill, Pinup, Sugar Bug, Geronimo, MP, Nomad, Cash, Chicken Hawk, Chicken Wing, Skate or Die, Harry Caray, Straight Up, Longshanks, & Sasquatch
Posted In: Ring of Fire

Perfect weather clear and 60 degrees

Disclaimer in detail…don’t get hurt

and off on a long run around and pac-man like around parking lot (about 1 mile)

Circle up for COP and warmup-o-rama with all of my favorites

divide up in partners aka find a “battle buddy”

Partner one max set of pull-ups, partner two max set of CDD x 3 rotations

mosey to playground

Partner one max set of supine pull-ups, partner max set of flutter x 3 rotations

mosey to wall

Peoples-donkey-balls x 3 rotations

mosey to base of hill

burpee broad jump to pull-up bars…probably too far

ABLAB

22 Americans for the Heros, and 1 more for Chesty Puller

COT / Prayer or Praise / BOM

Moleskin:

Appreciate the offer to come Q a great group of #HIM

Lots of chatter today, very fun group

Sermon was about life being easier to get through with a “battle buddy”

Be a better man today than you were yesterday,
AYE!
CSPAN

TClap |

Varsity Hateful 8 Fest

2017-03-03Leave a comment

QIC: General
When: 03/03/17
Pax: Chicken Wing, Geronimo, Straight Up, Bird Cage, Kielbasa, Matlock, Sasquatch, Skate or Die, Harry Carey, Fire Marshall Bill, General (QIC)
Posted In: Varsity

455 – 4 PAX (Birdcage, Kielbasa, Skate or Die, YHC) took a dark 2 mile pre-run stroll to get in an extra warm-up leading into the main event.

11 men, most of which suited up in tights for the occasion came to earn their Varsity letter in a regiment that YHC appropriately named “The Hateful 8.”

Warm-up

Mosey loop around the parking lot mixing in Butt Kickers, High Knees, Toy Soldiers and Lunge Walks

The Thang-a-lang

The Hateful 8 Tabata Rounds (20 sec on/10sec recovery)

It was incredible to see how excited everyone was with Burpees on the list twice…

Burpees
Bombjacks
Plyo Merkins
Ab Thrusters
Spartan Merkins
Flutter
Broad Jumps
Burpees

Take a recovery aka 6:30 mile pace lap (Bird cage) around the parking lot

Repeato 4x

Partner Sprint Session

P1 Sprint to 1st island, recover back to P2 (Freddie Mercury) – Flapjack
P1 Sprint to 2nd island, recover back to P2 (6inch Plank) – Flapjack

Mosey back to COT for a quick stretch/Urban dictionary session.

Moleskin

Solid group of men this morning, many pushing the pace on the tabata and others taking the reigns on the recovery loops.
T-claps to Bird cage for ruining the recover runs by setting a jack rabbit pace of 630; the fella can move. Honestly, great work on motivating YHC and the other PAX to pick it up and remember that we don’t wake up at 4 something AM every morning to go half speed
In contrary to popular belief, more hair = more aerodynamic as Sasquatch was the blazer on sprints and creator of another desirable FNG nickname/post workout stretch “Sacksquatch”
Urban Dictionary lesson brought to you by Kielbasa who also came up with the next FNG name “weasel shaker” which apparently is the equivalent to “horse beater” in polish, “corn husker” and “clown puncher”. I highly recommend not YOUTUBEing any of those words/phrases or looking up the word Merkin in google images…
Skate or Die, thanks for the invite. Always a pleasure to Q VARSITY

Maltz Challenge next week which looks incredibly brutal…SHOW UP!

Over & Out – General

TClap |

F3 The Fort – BREWRUCK 001

2017-03-033 Comments

Posted In: Uncategorized

Ruck + Homebrew + Charities + Miles = good times for all

Pax,
On April 1st we will execute BREWRUCK 001 – Homebrew Edition within The Fort.

Here’s what you need to know:

When: Saturday April 1st, 2017, 1300 launch (1:00pm)
Where: Alcatraz (aka Runde Park, 5000 Tega Cay Dr, Tega Cay, SC 29708)
What: This is our spine on Brewruck, the course will bring thristy ruckers from Homebrewer to Homebrew (i.e. their garage/front yard, M approved area), you’ll have 20 mins to enjoy the feature homebrew on tap or a water, there will be 4-5 homebrew stops along the course
Why: 1) Pathfinder miles, 2) homebrew, 3) fellowship 4) charity
Charity:
Part 1) Brewruck is normally tied to a canned food drive, so our spin on it: instead of filling your ruck with bricks or plates, we ask that you fill your ruck with canned food (same challenge weight), at the end we’ll collect all cans and donate all items to CAH or Fort Mill Care Center.

Part 2) Fundraiser for Mission Trip, there’s a group of 10-12 F3 pax leading a mission trip to Columbia South America in Sep 2017, all patch sale proceeds or donations will go to support their trip.

Distance: ~10 miles
EndEx: Full Spectrum Brewery
Duration: ~4.5-5 hours (1800 (6pm) finish (get you home in time for dinner)
Course: Start in Tega Cay, make our way to Baxter, through Baxter and endex at Full Spectrum (you should plan to car pool and/or be dropped off at the beginning or picked up at the end)
Full course to be released prior to April 1st.
Cost: Patches will be sold for $15/each, all proceeds will go to the Mission Trip, additionally your fellow pax have brewed some of the best beers you can make in a garage, opened their house or yard to you and offered water and/snacks, all for your enjoyment, if you’d like to make a small donation to say thank you, please bring some loose dollar bills ($1) to leave in the “tip” jar at each stop, OR consider a flat payment of $20 when purchasing a patch.

YOU DO NEED TO SIGN UP FOR THIS EVENT. Due to limited beer and patches, the event will be capped to 50 pax, you can sign up here.

This is going to be an awesome ruck and supports our community at the same time.

Direct any questions to WWL (@jclaroche2)

Aye,
WWL

TClap |

Ruck isn’t just a walk in the parking lot

2017-03-03Leave a comment

QIC: Bonsai
When: 03/03/2017
Pax: Trucker, Maximus, Twister, World Wide Leader, Repeat, Shady, Frat Boy, Mainframe, Spark Plug
Posted In: Slow Burn

As I started to think about what I wanted to do for the workout this morning I quickly realized that some things such as wheelbarrow and the Bonsai Tree are out of the question (Yes, I am quite fond of the Bonsai Tree so beware next time I Q). It’s harder than you would think to come up with ideas that are different (not the same stuff you have done in previous workouts) and not just walking around a parking lot for 45 mins. So I started thinking about things that you could do where you might not necessarily be wearing your ruck, but you are using it. That’s when I decided the workout would be a mixture of a block workout and ruck workout.

Warmup:
SSH
Merkins
Toy Soldiers
Low Slow Squat

Break into two groups:
Group 1 – Sprints Run half way drop your ruck, run back to start
run back to ruck and pick it up and carry to the end and drop your ruck
return to start and then run back and get ruck and run to finish
Group 2 – Hold squat with ruck on until Group 1 finishes
Group 1 and 2 flap jack

Mossy over to the lot beside Empire Pizza where YHC had set of 10 exercises laid out for the paxs. Paxs broke up into 3 groups. The exercises where performed in a set of 4 with more surprises in between sets. Some exercises where done twice to go through 3 rounds of 4.

During the exercises it was not important how fast you could complete each round, but that you were staying with your group and being support for each other. I often find myself when I am not with other pax whether its out for a run, riding my bike, ruck or whatever it is taking it easier than I would if I was with others. It is important that we continue to support each other in all that we do not just workouts. Each one of needs someone to come along and push us, help us or even carry us at times during our life. Over the past 8 months that I have been a part of F3 I have seen each one of these being done by the fellow paxs and I appreciate those that have pushed, helped and carried me (Dark Helmet!!). Always remember we are each others shield lock and to make another stronger makes you stronger!

Exercises:
Flutter with Ruck press 25
Curls 20
Get ups 10
Bent over rows 25
Hold squat and move ruck from right shoulder to left hip and switch sides (10 each side)
American Hammer 20 – Apologizes to Maximus and others as I called it Russian Twist during the workout
Skull Crushers 25
Ruck Swings
Upright Ruck Pulls
LBC 25

After Paxs completed 4 exercises we moved over to the hill behind Empire and proceeded to do Jacobs ladder with rucks. (Mekins at the bottom and Bomb Jacks at top going 5 and 1 respectively). During this time I wasn’t sure if Maximus was going to be able to finish because he kept complaining about a terrible smell and that it might make him spill the merlot. Lucky more me my nose was stopped up and I couldn’t smell anything.

After Paxs completed second round of 4 we lined up and did a duck walk roughly 30 yards to and from the edge of Empire back to lot

After Paxs completed round 3 we lined up 2 X 2 and proceeded to ruck around the shopping center incorporating reverse Indian run where lead paxs would drop off and do different variations of 5 merkins and then join the back of line. After completing loop millage ended up being roughly 1.1 miles for those keeping track for Pathfinder.

It was an honor to lead the paxs this morning as they suffered through my Ruck VQ.

TClap |

Ought To

2017-03-03Leave a comment

QIC: Deacon
When: 3/3/17
Pax: Gilmore, Gridlock, Barry Manilow, Deep Dish, Airborne, Long Shanks, Destiny, Spark Plug, Short Sale, Change Order, Culture Club, Shady, Twister, Frat Boy, Repeat, Main Frame, Trucker, Bonsai, Spud, World Wide Leader, Maximus, Cooder, Flat Tire, Cake Boss, Rebel, Sir Topham Hat, WhatDid, Cotton Eye, Pusher, Training Wheels, Deacon, Watson (FNG)
Posted In: Slow Burn, The Fort

32 Pax posted this cold morning to run, ruck or boot camp. We were blessed with an FNG (Watson). Rebel made a strong comeback after being on injured reserve for two months. We slowly started the workout with stretches and ended with relentless repetitions.

The Thang:

Mosey to the parking near the Empire Pizza for a little Stretch-o-rama

Mosey to the parking near Baxter Bunch.

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Hello Dollies (15x)

Mosey to the next parking lot in the front of Lowe’s for Butt Kickers, High Knees, Toy Soldiers, Shuffles, Karaoke, Sprints

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Extreme CCDs (10x) and LBCs (20x)

Drill 2: Decline Merkins (15x), Extreme CCDs (10x), and Flutters(20x)

Drill 3: Incline Merkins (15x), Extreme CCDs (10x), Heels to Heaven (20x)

Mosey to the wall on the right side of Lowe’s for Wall Merkins, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps of LBCs, Merkins and Squats.

Moleskin:

We discussed this month’s theme of: wisdom. Wisdom starts with a respect for God. Read the B.I.B.L.E. (Basic Instructions Before Leaving Earth) for insight regarding what you ought to do.

Don’t seek counsel from people who only tell you what you want to hear. Our wants and desires often lean toward our sinful nature.

The best counsel comes from wise men who tell you what you ought to hear. They challenge you to do and be better. You’ll want to ignore their advice that may inconvenience to your selfish motives. However, instead of dismissing what you don’t want to hear, lean in.

Also, be that man who helps others understand what they ought to do from a righteous and moral perspective.

Peace,

Deacon

TClap |

Footloose Goes Fast & Furious

2017-03-02Leave a comment

QIC: Double D
When: 03/02/17
Pax: Anchorman, Gilmore, QuickBooks, Culture Club, Cotton Eyed Joe, Spark Plug
Posted In: Footloose

7 pax posted for YHC’s VQ at Footloose on a brisk morning amid Springtime transition season. Perfect conditions for perpetual motion and a little speed. No FNGs or Kotters, so after very abbreviated Disclaimer, YHC hit Go.

The Thang (all reps today = 10x)

Off and running at easy pace around parking lot with karaokes, butt kicks, high knees, toy soliders, side shuffles along the route.

COP back near starting point — Windmills, Volunteer Walkers (no, the pax didn’t sing Rocky Top), Imperial Walkers, CDDs, Monkey humpers, Merkins, SSHs

Mosey to circle at entrance of Worship Center for Push o rama (SSHs between each exercise):
Merkins
Wide arm merkins (WAMs….brought a little jealousy out of Culture Club)
CDDs
Diamond merkins

Mosey to stop sign near FM Church of God for hill sprints in honor of Senator Tressell
Long sprint to top of hill, mosey back down, gather for 2 core exercises
Rinse & repeat 2x (3 full cycles)

Mosey back to circle at Worship Center for Leg o rama (SSHs between each exercise):
Sumo Squats
Calf raises
Bombjacks
Jumping lunge

6 Mins o Mary (pass the baton) — Box cutter, Freddie Mercury, Dying Cockroach, Merkins, Mtn climber, Rosalita, LBC

Indian run through parking lot back home

COT

NMM

Wonderful morning in the gloom with Anchorman and the pax of Footloose. “Moderate intensity” is what the 1st F calendar says on the website. “Moderate” is the adjective and “Intensity” is the noun as I read it. So, we kept it on the intense side w/some occasional moderation. All pax responded strongly, and no one fell behind. Well done!

Mumblechatter about the temp change from 60s Wed to 40s & windy this AM was perfect fodder for what I had in mind. Seems that there is a pattern at Footloose of wanting to stay in motion. This was no doubt true today b/c the wind kept putting the clamp on Gilmore’s “squirrels” when we stopped for exercises. Problem solved…don’t stop (ie, lots of SSHs).

In combination with the perpetual motion plan, I couldn’t pass up the hill sprints. In early days of The Fort, Thursdays were running day (pre-Laces In, then as Laces In). When ST Qed, he liked to run over to FMCoG and do 30 minutes of hill sprint repeats w/core in between. He was disappointed if we didn’t get 7 rounds in at least. I was so happy to introduce this crowd pleaser today. Salute to ST! #Respect

Thanks to QuickBooks for the flattering comments about YHC’s age during COT…wish I was 38. Next time, comments like that at the start of the workout might yield some dividends (I know he knows what those are).

The message today revolved around the season of Winter and Spring. We seem to be in the transition period between the two (NOTE: Yes, we have been in the season of Winter the past 60+ days). At this point, there is still a choice between the two. If need a bit more rest, recharge and refuel before the growing season, then hold onto your Winter frame of mind. If you’ve already spent enough time in the fartsack, worked out the bruises and knocks from a rowdy Fall and are feeling frisky for a change, then shift to your Spring mindset. Get out, get active, take care of some spring cleaning to clear out clutter. We are 2 months into 2017. Check your plan and your progress so far, and adjust as needed.

Thanks to Anchorman for the invite to Q. Always a pleasure and an honor. I know he won’t be here at Footloose forever…some ambitious pax will step up soon to put his stamp on the place. Thanks for getting it launched — it’s a winner!

TClap |

Great day for F3

2017-03-02Leave a comment

QIC: Chicken Wing
When: 02/27/2017
Pax: Geronimo!, Skate or Die, Pin Up, Sauerkraut, Java, Birdcage, Matlock, MP, Dark Helmet, Cash Flow, Speed Wagon,
Posted In: The Snake Pit

The lights kept on a comin’ this fine Monday morning. YHC feels the energy with each and every PAX that makes the pledge to get out of the fartsac each and every day. Truly inspiring and so very fortunate to have such a great group of men to keep each other accountable.

PSA. While YHC was stoked, I have to remind myself that my M does not like me fumbling for my alarm, clothes, making coffee which has a beep once it is finished brewing all at 430AM. Translation, plan ahead, roll out of bed and have your stuff prepared the night before and be as quiet as you can. Happy M = Happy household.

Disclaimer was laid and we were off.

Mosey around the parking lot w/o bells…running, shuffling, high knees, butt kickers, etc.

Wound up at the back side of the school for COP all IC.

Smurf Jacks x
Charleston Seal Jacks x 20
Peter Parkers x 20
Parker Peters x 20
LSS x 20
Windmills x 20

Mosey back to the lonely KBs and grab and continue on with the chosen weights to the front drive of the school entrance. You may have noticed that we past 9 light poles, 10 if we count the one by the bells. Well, we are going to visit each on on the way back.

The Thang
Odd poles – 10 Burpees (w/o KB), 20 KB Swings, 30 KB squats
Even poles – 10 right arm merkins on the bell, 10 left arm merkins on the bell, 10 KB curls each arm, 10 KB shoulder presses each arm
repeato up to pole 10 carrying the KB between the poles.

Dark Helmet was his normal lively self. He may have won the prize for heaviest bell, but we sure knew about it. He seemed hangry that fine morning 🙂

Great 2ndF throughout.

After 10, we had a few minutes for Mary.

COT.

Prayers were laid down. Thanks for the opportunity to lead.

TClap |

Dante’s Inferno Ruck at GC

2017-03-01Leave a comment

QIC: Dark Helmet
When: 02/28/17
Pax: Spiderman, Cobra Kai, Deacon, Maximus, Geronimo, Royale, Reborn, Witch Hunt, I can't remember, Dark Helmet (QIC)
Posted In: Golden Corral

“Midway in our life’s journey, I went astray
from the straight road and woke to find myself
alone in a dark wood.”
– Danté

The lines above describe us all in some measure or other as we have scraped and scratched along our journey out of the Kingdom of the Sad Clowns and attempt to make ourselves into something of use to our Creator, our families, and our fellow man… I thought it fitting (because my snakes have been swirling more than usual as of late) that we celebrate this trip through life with a nod to the 9 circles of hell in Dante’s Inferno poem… No, I don’t know entirely why. Yes, it is fruitless to ask. Here’s what it looked like:

Warm up:
Ruck around the parking lot and over to the new O’Reilly Auto Parts building
Windmills x 10 (IC)
Moroccan Nightclubs x 15 (IC)
Merkins x 10 (IC)
MC x 20 (IC)

Now begins Dante’s Inferno – 9 circles of Hell
Partner up, size matters…

Circle 1: Walk around the building

3 curls
3 overhead press
3 flutter kick presses (double count)
3 dips
3 sumo squats

Circle 2: Double time around the building

6 of each exercise

Circle 3: Overhead hold around the building

9 of each exercise

Circle 4: Catch me if you can around the building

12 of each

Circle 5: Lunge Walk around the building

15 of each

Circle 6: Crab walk around the building

18 of each

Circle 7: Bear crawl around the building

21 of each

Circle 8: Partner 1 Fireman’s Carry around the building

24 of each

Circle 9: Partner 2 Fireman’s Carry around the building

27 of each

Hustle back for COT…

========================

It’s impossible to say where the journey ends, but we know the final destination. It’s nearly impossible to put into words how good F3 been for me and for my family, so I won’t try.
But it has been good… Really good. Even if this workout sucked… 🙂

Helmet, out.

TClap |