Started the weekend right with a 3.84-mile pre-beatdown ruck this AM. YHC, @castro, @haka, and @frisbee were there for the 1-hour march. YHC forgot his Weinke and had to go back to get it before the beatdown began.
Today’s theme was all about ABS, hence Enter the Six Pack.
No disclaimer was needed today, but YHC did say out loud the 5 core principles of F3. F3 workouts…
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
The Thang.
All IC unless specified otherwise.
- SSH x15
- Baby Arm Circles x10 forward x10 backward
- Wind Mills x10
- Squats w Toe Kicks x10
- Mountain Climbers x15
- Clerkins OYO x10
Mosey to Sunlake Blvd. and turn left. Continue to mosey and stop every so often to do the following.
Stop 1 All OYO
- Squats x50
- Lunges x25 per leg
- Calf Raises x50
- Mosey
Stop 2 All OYO
- Bruce Lee (2 sets)
- Mosey
Stop 3 All OYO
- Mucho Chesto x10 each (regular, wide, staggered-right, staggered-left, diamond)
- Bear Crawl halfway to another light
- Crab Walk the other half
- Mosey
At this point, @frisbee had an emergency and had to find a portapotty very quickly. Lucky for him there is still come new home constructions going on in our area. While he took care of his business the rest of the PAX took care of 2 sets of Bruce Lee’s. Once @frisbee joined us, he was instructed to do x5 penalty Burpees and not to shake anyone’s hand.
Stop 4 All OYO
- Bruce Lee (2 sets)
- Mosey
Time to turn back and head towards BB courts.
Stop 5 All OYO
- Plank Jacks x50
- Mountain Climbers x25 per leg
- Crab Cakes x50
- Mosey
Stop 7 All OYO
- Bruce Lee (2 sets)
- Mosey
At this point we are getting thin on time, so YHC adjusted for it and let the men have one more set of Bruce Lee’s to finish with strong 7 set for today.
Stop 8 All OYO
- Bruce Lee (1 set)
- Mosey back to BB courts
Total Distance: 2.36 miles
COT
- Continued prayers for those PAX who’s families are dealing with some issues.
- Prayers were given for @heisenberg’s safe return from DR.
- Thanks for giving the men of F3Lutz the strength to continue to post for the beatdowns and enjoying each others company.
Moleskin
- Great job on pushing yourselves through the beatdown today. Bruce Lee’s are not easy and you feel the burn pretty quickly. The Bruce Lee challenge continues through the end of February, so get your sets in!
- Coffeeteria was great as usual. Great 2nd F as usual.
- Nice to see @castro back with us!