Great way to start the week off with a nice 5:30AM beatdown at #TheRanch. YHC on Q with 6 PAX total today including 1 FNG. Welcome Link! Strong outing on the weekdays gentleman. Super proud of where we are today as the PAX continues to grow.
YHC making sure to be a little selfish today to continue his training routine for the upcoming Tough Mudder. We got a plus 1 from @bartman who will be joining the F3Lutz team at the Tough Mudder to represent!
Flag was planted, disclaimer was given. Men went to work…
The Thang;
At BB courts, warm-up time; All IC x10;
- SSH
- Overhead Claps
- Air Presses
- Baby Arm Circles /reverse
- Hip Swings /reverse
- Wind Mills
- Frankenstein’s
Mosey to roundabout; All IC x12
- Merkins
- Shoulder Taps
- Plank Jacks
- Mountain Climbers
Mosey to another roundabout;
- Curb Jumps 1/2 way, then x5 Burpees
- Step-ups 1/2 way, then x5 Burpees
- Bear Crawl 1/2 way, then x5 Burpees
- Crab Walk 1/2 way, then x5 Burpees
Mosey to new unfinished road in the subdivision; YHC didn’t check on the moon phase prior to beatdown, so there was a lot less light on that street than anticipated; This didn’t scare the PAX when they heard the name Dirty MacDuce in the dark;
Dirty MacDuce Time; All OYO;
- x30 Merkins
- x30 Squats
- x30 LBC’s
- RUN to the cone and back
- x30 Derkins (partner up, P1 plank, P2 legs on P1 and Derkins, flip/flop)
- x30 Lunges
- x30 Dying Cockroach
- RUN to the cone and back
- x30 Irkins (partner up, P1 plank, P2 hands on P1 and Irkins, flip/flop) YHC had to take a small break after 20
- x30 Monkey Humpers
- x30 Sweat Angels
- RUN to the cone and back
Slowsey/Mosey over to parking lot and time for Sprints x4
Mosey back to BB courts;
Mary Time; All IC x15;
- American Hammers
- Freddy Mercury’s
- Plank (each of the 6 PAX count to 15, some count slow some fast)
- Legs to the Sky
- Box Cutters
- Bobby Hurley’s OYO x15
COT
- Prayers for Puerto Rico and surrounding islands that got hammered from Irma and Maria; YHC has some family on the island
- Prayers for the Harvey affected people as well, we can’t forget them
- Continuous prayers for @haisenberg and @down-under and their families going through tough times
Moleskin
- Great push by all through the beatdown, you men are doing some amazing work here
- Great to see @discount-doublecheck posting to second workout and @link to his first
- We may be a small group on the grand scheme of F3, but we are dedicated bunch! Proud to lead you men in workouts!