Put Some Respeck On My Name

With the workout title inspired by good ol’ Birdman (aka Weezy F. Baby’s daddy), you know by now that Lachey gon’ bring da pain. And end up whipping his own butt the worst and then taking 2-3 days to recover. But hey baby, that’s why I only Q on Saturdays!!!

This Saturday was the Wilson Swamp Stomp and rumor had it that @F3ENC had 9 PAX representing. This made the Boyd Lee Beatdown a bit more intimate, with each of the 7 PAX getting to cozy up to their own barbell and kettlebell. Since it has taken me three days to post the backblast, you probably don’t want to read through a bunch of prose before getting to:

Warm-Up
Indian Run around outside of Field 3

The Thang

Thang 1: For Time
15 Pull Ups
10 Ground to Overhead (aka Muscle Snatch)
12 Pull Ups
10 Ground to Overhead (aka Muscle Snatch)
9 Pull Ups
10 Ground to Overhead (aka Muscle Snatch)
6 Pull Ups
10 Ground to Overhead (aka Muscle Snatch)
3Pull Ups
10 Ground to Overhead (aka Muscle Snatch)

Thang 2: For Time
4 Rounds of:
400M Run
30 Box Jumps
30 Air Squats

Thang 3: For Time
21-15-9 Rep Scheme
Carolina Dry Docks (feet elevated on bench and body almost in pike position for those who dared…)
Bench Dips
Merkins

Announcements
Sasquatch July 30th – sign up or Tonka will sign you up. Like he did for me and Early Bird…
Greenville Backwoods Beast October 15th – start thinking about this one. How are you going to prepare so that you peak in October? Duh…start coming to my Saturday workouts.
Ultimate Mud Run (F3 Super Bowl) October 15th – it’s a dang shame this is the same date as the Backwoods Beast. I’m sure we can support both events though.
Blue Ridge Relay Training – Starts this coming Saturday (that’s June 25th CC!!!)

Prayer Requests
Please pray for the West family, dealing with the sudden and unexpected loss of Michael.
Please keep our very own Papa Smurf in your prayers as he is currently on the DL.
How about a praise for MJ getting peed on! It was a win-win as his son continues his rock solid recovery from surgery and MJ just so happens to love being peed on.
How about another praise for Psycho earning the Plank! This man is putting in some serious work week in and week out and it shows.

Moleskin
Shout out to Psycho for earning the Plank! He is just the second PAX to earn the Plank coming through the revamped Boyd Lee Beatdown.

Just in case you aren’t aware, the Boyd Lee Beatdown is unique in the sense that it is not a traditional F3 workout. The workout programming is geared more towards fast twitch muscle fiber growth and is inspired by Crossfit, Seal Fit, High Intensity Interval Training (HIIT) and stuff that I swear Tonka used to make up just to see if I would throw up after I did it. Each week I try and incorporate sequential programming, building off of the primary lifts and movements used the previous week. Saturdays serve as a barometer of overall fitness as we incorporate running, sprinting, lifting, interval training, and core work each and every week. If you haven’t come out yet because you don’t like “lifting weights”, put that concern to the side as the idea is to activate fast twitch muscle fiber growth enabling muscle hypertrophy and challenging the status quo that your body may have gotten used to. Just remember when it comes to muscle growth…To Get Gains, You Must Change.

It was an honor to lead the PAX today and I look forward to Ultimate Football on June 25th and then more Beatdowns in July!