Fred: by Cold Cut

My 2.0’s- Rip Van Winkle and Cold Cut have been coming to F3 on Saturday.  I love the time we get to spend together although it is tough to get them up early.  After one of our work outs we come home and Cold Cut, my 12 year old son decided he want to make a work out.  He did not want to Q, so I told him I would lead and help him by throwing a little love Duct Tape love into his plan.  I like to pick the holiday of the day and use it for a little extra punishment.  July 7th is chocolate day.  Everytime someone yells out the name of a chocolate bar everyone had to drop and do a merikin.  This was used quite frequently through out the workout.

So, here it goes. Warm up was 20 SSH and 5 OYO burpees.

Then we did an Indian Run to the courthouse.

There we did Dora 123.  100 merkin 200 LBC 300 Squats  while running the stairs and doing a burpee up top.  Plus the extra chocolate burpees.

Then we Moseyed over to the block pile.

Look in the distance.  Is it a bird a plane no it is FRED. Here he came to pump up the day!

Fred is a tractor tire that we got from my father in law.  When Cold Cut came up with the tire idea, Rip Van Winkle said your crazy.  You know you have to do the work out to.  I thought it was a great idea.  So, we found a tire.  Washed it up and put our F3 and Four horse man markings on it.

The routine-  Each Pax had a block.  you had to do a squat curl press in turn with everyones block then flip the tire then box jump the tire  then bear crawl about 20 yard then sprint about run about 100 yard then back to the front of line.  We did this until the tire was flipped  about 100 yards. That was good and tough.

Then we moseyed to waterfront and took Fred with us.

We then did what Cold Cut called Michaeals.  We did lunge jumps like Micheal Jordan dunking basket ball in between park benchs.  the next park bench we did backwards runs like Micheal Jackson doing the Moonwalk.  Of course we added a little dance and took turns flipping and pushing Fred down the waterfront back to the flag.

There we did some more Tire flips and Tire presses.

Then we did a music routine using “Get Lucky”

We did Merkins when they sang Get Lucky and Al Gore when they said Up all Night.

Then we finished up with the dice of death.

Counted 15 Pax

Welcome FNG Rameses

Momma’s boy, Duct Tape and Double D did there Emerson Burpees and then everyone did 2 more thanks to Momma’s Boy.

Pray for:   Flatline, Duct Tape’s Dad, Largemouths wifes uncle, Enrons fathernlaw,

Another fun tough Q thanks for the opportunity and thanks to Cold Cut and Fred for the beat down.

Over and out from you friendly neighbor hood roll of repair adhesive.

Duct Tape.