Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day.
Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began.
SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, tempo Freddie Mercurys, butterfly and “high school” stretches, Thor’s chair (10 scrunchy frogs, 1 double count American hammer, 9 scrunchy frogs, 2 American hammers, 8 scrunchy frogs, 3 Am hams, etc.), downward dog and cobra stretches
Run to the far trailhead where the pull up bars are. Exercise bank time.
-500 burpees, one man at a time does 8 pullups then rejoins the circle, next man does 8 pullups, until the total 500 burpees is reached
-1000 squats, replace pullups with 10 dips
-1500 monkey humpers, replace pull-ups with 15 incline merkins
Four corners, no prostitute. 10 burpees, 20 jump squats, 30 shoulder taps, 40 high knees
Four corners, no prostitute. 10 spiderman merkins, 20 ball dippers, 30 SSHs, 40 double count mountain climbers
Run to the snack shack. People’s chair for a 10 count, 10 we’re not worthys, bernie up steep hill. People’s chair for a 20 count, 15 WnWs, bernie up hill. People’s chair for a 30 count, 20 WnWs, bernie up hill.
Triple check. Donkey kicks, single leg step ups, runner down the stairs then back up the opposite staircase.
BTTF. Heremy led broga for a couple of minutes. Time called.
Names, numbers.
Century run/ruck. Do it. Woodsman 1-year Q @ The Alamo this coming Monday. Opportunities to travel to The Bridge coming up with Corned Beef this month and Hermey in May. Reach out to either HIM if you’re interested in posting. It’s an awesome experience.
Prayers for Big Rig’s safety, endurance and resilience, for Liv, for Wildcat, for The Tryhard Family, and for the PAX at large. Thanks for our countless blessings, help us to see them.
Great morning fellas. Thanks for letting me lead!
