11 brave PAX came out to face The Sasquatch at 6:00 AM sharp! YHC may have set things up, but the Q was passed around to lead us through the next three hours and ten minutes.
1st Q: Tebow
10 Rounds of:
10 SSH in cadence
5 burpees
Congrats to Tebow getting his VQ in! Looking forward to the next one!
Run 1: 3.5 miles
East on Terrazzo
Left on Ballantrae
Right on Breakaway
Left on Bexley Village Drive
Left (on round about) onto Bud Bexley
Left onto Ballentree
Left on Brighton Lake
Right on Balcony Breeze
Right on Terrazzo
To the flag!
2nd Q: Chowdah & Big Papi
4 Corners workout with bear crawl to each corner (50 ft between corners). Different workouts at each corner:
- 25 IC Air Press led by Chowdah
- 25 SC WW1s
- 25 SC Merkins
- The rounds of 10 IC “Big Sexys” led by Big Papi (who else!)
- Monkey Humpers
- Balls to the Sky
- Pickle Pounders
Run 2: 1.5 miles
East on Terrazzo
Left on Ballentrae
Right on Breakaway
Left on Bexley Village Drive
Left on Cruiser Bend
Right on Slipstream Dr
Right on Ballantrae
Left on Terrazzo
To the flag!
3rd Q: Nancy & Hitchhiker
5 Prison Cell Merkin Burpees (wtf!)
- Drop to plank
- 1 Merkin
- Right side Peter Parker
- 1 Merkin
- Left side Peter Parker
- 1 Merkin
- Another merkin
- Complete burpee
Iron Cross (hold arms out to your side at 90 degrees):
- 1 minute palms down
- 1 minute palms up
- 1 minute palms back
Bruce Lee (not the Nature Coast Bruce Lee!)
- 25 American Hammers IC
- 25 Leg Raises SC
- 25 LBC IC
- 25 Dying Cockroach IC
- 25 Crunchy Frog SC
- 100s SC
10 Hand Release Merkins
Run 3: 0.5 mile
West on Terrazzo
Left on Crayford
Left on Brighton Lake
Left on Beeswax
To the flag!
4th Q: Hitchhiker
High Plank 1 minute
Hip Flexor Burner 3 minutes
- High knees right leg only – 30 seconds
- Pulse high knees right leg only – 30 seconds
- High knee kick right leg only – 30 seconds
- Repeat for left leg
Squat burners 1 minute
- Squat hold – 30 seconds
- Squat pulse – 30 seconds
Shoulder burners (hold low squat position for entirety) 2.5 minutes:
- Flap arms up and down – 30 seconds
- Seal clap – 30 seconds
- Above head clap – 30 seconds
- Baby arm circles – 30 seconds
- Reverse baby arm circles – 30 seconds
Lunge burners 2 minutes
- Hold right leg in lunge – 30 seconds
- Pulse lunge right leg – 30 seconds
- Repeat for left leg
High plank for 30 seconds
Run 3: 1.0 mile
West on Terrazzo
Right on Ballentree
Left on Cruiser
Left on Bexley Village
Right on Breakaway
Right on Ballentree
Left on Terrazzo
To the flag!
5th Q: OYO
2 cans shy of a 6-Pack
- 40 WW1s
- 40 LBC
- 40 Freddie Mercuries (HW)
- 40 Flutter kicks (HW)
Repeat above at 30 reps, and 20 reps, and 10 reps
Run 5: 3.5 miles
East on Terrazzo
Left on Ballantrae
Right on Breakaway
Left on Bexley Village Drive (YHC was feeling that sun right about here)
Left (on round about) onto Bud Bexley
Left onto Ballentree
Left on Brighton Lake
Right on Balcony Breeze
Right on Terrazzo
To the flag!
DONE!
YHC was blown away by today. First, to have 11 men show up at 6 AM and complete this together is what F3 is all about. Plenty of fitness, we push each other, and several PAX mentioned both God and Jesus throughout the event! Well done everyone, The Sasquatch never had a chance.
COT: Prayers for Big Papi’s wife as she starts her new job. Prayers to all PAX traveling. Prayers to all PAX recovering from injuries. Prayers to all the PAX in the Sasquatch their M’s and 2.0s give them a little break today.