The Filthy Fifty (On ‘Roids)

So here’s the deal. With Spin Cycle taking Thursday’s over and crushing souls with a variety of dynamic strength movements, Saturday’s workout has to absolutely bring it. I took the Q today. Recently, I’ve been doing the tweetin’ and JAG’s been doing the beatin’ so it was nice to pull out the ol’ magic stick (aka weinke) and see if I still had it. The PAX was going to learn today!!!

Disclaimer: While I encourage all PAX looking to improve athletic performance in any arena (distance running, mud runs, Spartan races, ruck events, crossfit, etc.), you better know what you are getting into because the BOOM is getting brought on Thursdays and Saturdays! There are modifications for every movement and we have even had some PAX offer to bring out PVC pipes and broomsticks so that everyone can practice the movements safely.

Today’s workout was a rendition of a classic, the Filthy Fifty. Except we added bigger weights and 400M runs between exercises to make it even easier!

The Thang

50 Total Deadlifts (partner 1 lifts while partner 2 rests. Then switch)
400M Run
50 Total Lying Hip Thrusters (partners work at same time)
400M Run
50 Total KB Swings (partner 1 lifts while partner 2 rests. Then switch)
400M Run
50 Total Box Jumps (partners work at same time)
400M Run
50 Total Push Press (partner 1 lifts while partner 2 rests. Then switch)
400M Run
50 Total WW2 Sit Ups (partners work at same time)
400M Run
50 Total KB One Arm Snatches (partner 1 lifts while partner 2 rests. Then switch)
400M Run
50 Total Burpees (partners work at same time)
400M Run
50 Total Weighted Lunges (partner 1 lifts while partner 2 rests. Then switch)
400M Run
50 Total Pull Ups (partners work at same time)

Prayer Requests

12 year old boy missing in Ayden
Steamy’s continued recovery
Papa Smurf’s fight against ALS

Announcements
Gazelle reminded the PAX of the ongoing Holiday drive to sponsor under privileged children and their families. The cost to sponsor a child is only $100!
Ruck Event this weekend in Chapel Hill
Run for a Reason 5K in Greenville
Trail Run at Goose Creek

Moleskin
This turned out to be an incredibly challenging partner workout. Each partner pushed each other to lift with good form, complete the full range of motion and push their limitations during each strength-based exercise.

I’m confident that my AO has a few regulars that are legitimately the biggest bada$$es in F3ENC. Gazelle, JAG, Spin Cycle and Mr. Belding come to mind, each dominating not only in their weight class but also dominating overall at the various F3 workouts throughout the week.

If you have a competitive bone in your body, I encourage you to post and push yourself against these fine men. And I mean push all up against these fine men lol. You haven’t lived until you do…

Salutations,
Lachey