A Bittersweet Goodbye

by | Mar 8, 2018 | Back Blasts

QIC: NotoriousNYC
PAX POSTED: No-ski,Haka,Grouper,Dillio,DBA,Red Reaper,Heisenberg,Notorious NYC,Castro

9 Pax posted for this glorious morning. The air was crisp and cool. The flag was planted. The core principals of F3 were read aloud. A disclaimer was read. Then we went straight to work.

Warm ups all 15 countĀ  reps all in cadence

Side Straddle Hops

Cotton Pickers


Baby Arm Circles

The Thang:

A set of Escalators around the park

10 Burpees at first cone

10 Burpees 20 Leg raises at second cone

10 Burpees 20 Leg raises 30 Squats third cone

10 Burpees 20 Leg raises 30 squats 40 over head press with weights at fourth cone

Then we went down the escalator in reverse. A rinse and repeat .


80 Burpees

120 Leg raises

120 Squats

80 Over head presses with weights

Mosey over to dead end

The ladder of death

5 stations up and five stations down for a total of ten stations

At each station 15 Merkins 15 Freddy Mercuries per leg


150 Merkins

150 Freddy Mercuries per leg

Mosey back to basketball courts

50 Lunges with weights

50 Curls

50 Squats with weights

50 Monkey Humpers


Prayers for Heisenberg as he leaves us to start a new beginningĀ  in North Carolina, Prayers for Haka SIL


Its a sad day for us losing Heisenberg to a move. However nothing but best wishes to him moving forward. He always has an F3 family here in Lutz! The men worked hard today. Haka just tearing it up as usual. No-ski putting pain out of his mind as he shows us anything is possible. Grouper is dedicated as always, DBA never giving up, Castro running like the wind, Red Reaper back for an encore(proud of him!), Dillio making the workouts look like a walk in the park, Myself just glad the men seeming to enjoy the work out!!!