Three of the East End’s finest stepped out into the gloom, ready to get wet, dirty, and celebrate YHC’s one year anniversary with F3. After some time off and a serious lack of discipline, this one hit hard but here’s how it all went down…
Warmarama
- All the wives and moms
- Arm circles in all directions
- Chinooks
- Knee knockers
- Merkins
- WW2
- Windmills
Thang!
Ring Of Fire with kettlebell for 40 minutes. Take a 100 yard sprint after every third exercise.
20 curls
30 around the world
30 SA Swings
Mosey 110 yrds
10 pullthrough Merkins
20 goblet squats
Pass the Bag – 3 sets – P1 – 2 arm BOR w/ sandbag. Rest of PAX squats does single arm row w/ KBs
Mosey 110 yards
20 Bulgarian Split squats
20 Skull Crushers
20 WWIII
Mosey 110 yards
10 Thrusters
20 Single Arm Shoulder Press
20 clean and press
Mosey 110 yards
20 Raise KB Flutters
10 top of the bell Merkins
10 Sumo Humpers
Mosey 110 yards
Pass the bag – 3 sets – P1 squats with sandbag bag. Rest of PAX squats with KB
10 straight out press
30 heels bells
Mosey 55 yards – Sprint Back 55 yards
Thanks Beaver for taking all that down!
Numbers, Names and Announcement’s
- Covergence on July 4th at Atlee High School
Today marks one year for me with F3 and close to 200 posts. Honestly, I don’t know where I’d be mentally or physically without these early morning beatdowns. They’ve helped shape me into a better man all around. This has become more than just a workout, it’s therapy. I’m incredibly grateful for everyone who shows up and powers through the sometimes ridiculous routines I come up with. It truly means a lot. I genuinely look forward to the mornings and the chance to push ourselves in the gloom with these men. Thanks to PoolBoy for answering all my questions over and over about F3 and getting me out here. Thank you all!!
YHC took us out in prayer for our buddy Chowder that’s going through a rough patch.
