5 PAX posted for today’s beatdown in the gloom. We have a couple PAX DR for work and vacation and some just fartsacking (not you @dba). In a typical Florida fashion, we had zero air to breathe this AM. Maybe F3 in Florida is like training to go to Mars? If it’s not, it could be!
YHC had a missed call this AM from @haka, so promptly responded back after getting in the car. It so happened that @haka’s beast pickup truck had a battery malfunction. Never fear. The little Hyundai that could and YHC picked up the PAX. Made it on time to the beatdown. Although we did miss rolling out those sore muscles/tendons.
The flag was planted and the men of F3Lutz went to work right away.
Mosey to Roundabout.
- SSH IC
- Baby Arm Circles IC /reverse
- Morrocan Nightclubs IC
- Air Press IC
- Hill Billies IC
- Squats with Toe Kicks IC
- Wind Mills IC
Mosey to the second Roundabout.
- Sumo Squats OYO
- Monkey Humpers OYO
- Groiners OYO
- Shoulder Taps IC
- Mountain Climbers IC
- Step-ups Right/Left OYO
- Curb Jumps Right/Left OYO
- Calf Raises on the Curb OYO
Mosey to Dead End. Here YHC using his head torch showed the men of F3Lutz that people leave some of their DNA late at night around the parking spot. Think of “used” and something that rhymes with “bobber”.
Time for Mucho Chesto/Bear Crawl, which we will need to name better later on. In the meantime, I will dub it Growling Mucho Chesto.
All PAX in a straight line in plank. Start Bear Crawl forward till Q says STOP! Perform a Mucho Chesto regular Merkins x10. Continue Bear Crawl forward, Mucho Chesto wide Merkins x10. So on and so forth, until you complete Regular, Wide, Diamond, Stagger R, Stagger L.
Without leaving the Bear Crawl position, it’s time to reverse back to starting point. The only difference is now you are doing Crawl Bear (backward Bear Crawl). Continuing with the 5 sets of Merkins.
Seemed that the PAX really enjoyed this one. YHC did for sure!
Circle up and time for a quick set of:
- x50 Big Boy Situps (continuation of training for the PT test)
Mosey to Parking Lot by the BB courts.
- Burpee Dans
- 1 Burpee/4 Lunges across from point A to point B
- 2 Burpees/4 Lunges across from point A to point B
- 3 Burpees/4 Lunges across from point A to point B
- 4Burpees/4 Lunges across from point A to point B
Here YHC put a break on the fun, as he wanted to get one more quick Mosey in. I did want to go to 5.
Mosey around dog park/tennis courts. Back to BB courts.
- Bruce Lee
In perfect time, DONE!
Total Distance: 1.47 mil
- Quick prayers for all.
- We moved quickly through the COT, so that YHC can give @haka a jump.
- @grouper is on Q next.
- PT test this Saturday. Be there.