- When: 09/20/18
- QIC: Rafiki
- Pax: Boston Lager, Chimichanga, Conch Fritter, Cousin IT, Cousteau (moved), Duff, Fruity Pebbles, Glow Worm (RESPECT), Grammar, Hot Spot (RESPECT), Ma Bell, Mr. Belding (DOUBLE RESPECT), Negative Ghost Rider, Patch (RESPECT), Pied Piper, Rafiki, Scotty Moe, Silverback (RESPECT), Spinal Tap (RESPECT), Spygate (RESPECT), Sully, The Situation, Tonka
- FNGs|Visiting Pax: FNG - Spygate
YHC reached out to Silverback a few weeks ago about Qing today, my 37th birthday. It’s also my first birthday after joining F3. I feel like a new man since joining the PAX, so this birthday is extra special to me.
Warm Up
-20 SSH
-20 Flutter Kicks
-20 Merkins
-Run a lap, meet back at picnic shelter, bells in hand
The Thang
Ciabatta (20 seconds AMRAP, 10 seconds of rest), 2 sets for each round:
Round 1: Pull Ups, Goblet Squats, Lunge Presses, Sumo High-Pulls
Round 2: Russian (chest high) Swings, Triceps extensions, Overhead Squats, KB Step-Ups
Run a lap
Round 3: Right-Arm Rows, WW1 (with KB), Prisoner Get-Ups, Left-Arm Rows
Line up by the flag, pick a partner of similar stature
-Buddy drag to second tree, Flapjack. Limp partner holds a KB while being drug.
-Partner 1 carries KB to first tree and back, Partner 2 does Bus Drivers AMRAP, Flapjack
-Partner 1 bear crawls to first tree and back. Partner 2 does burpees AMRAP, Flapjack
-Partner 1 runs around the circle, Partner 2 does American Swings AMRAP, Flapjack
Mary – LBCs, Windshield Wipers (Pied Piper), Hello Dolly (Ma Bell), WW2 (Hot Spot), J-Los (Patch), American Hammers
Moleskin
YHC probably has the smallest arms in F3ENC. Even with a small KB, completing a The Good Fight workout is always a struggle for me. However, the support I receive is always helpful. If you had told me I would’ve been out here at 5:30 slinging iron a year ago, I would’ve told you that you were crazy. Now, I look forward to it. There’s plenty of men out there who need what we have in F3…GIVE IT AWAY.