5 Pax joined at Hard Nocs for a Rainy Beat Down. The message or “theme” of the day was Love/Hate relationships. Fitness often falls into that category…..however with F3 you get hooked with the 2nd and 3rd F and find that you grow to love fitness, love the challenge, the pain, and the gloom. With that theme we were tortured with and entire hour of nothing but a Nickelback playlist on blast! (The Pax all decided we still love to hate them)
Warmup – SSH IC, 1 Burpee, LBAC F, LBAC B IC, 2 Burpee, Invisible Jump Rope IC, 3 Burpees, The Hillbilly, 4 Burpees, The Reacher, 5 Burpees, Mosey around the parking lot and back to the Circle. On Your 6! (If we weren’t wet before we all were now) Flutter Kicks IC, 1 BBSU, Hello Dolly IC, 2 BBSU, Freddy Mercury IC, 3 BBSU, Heal To Heaven IC, 4 BBSU, LBC IC, 5 BBSU
The Thang – Mosey to the restroom building, Stop 3 times for exercises IC. At the restroom building lunge walk across the patio to the field. Get to 11 drill. Toy soldier to the far Line 10 burpees, mosey back across the field 1 Hand Release Merkin, Toy soldier across the field 9 Burpees, Mosey back 2 Merkins. Continue this until we get to 1 Burpee and 10 Hand Release Merkin. Walk back to the road. Mosey on the trail back to the bridge. Bear Crawl the second half of the bridge. Mosey to the Pull Up Bars, each person do pull-ups to fail. One round of American Hammers and continue the Mosey. Stop 2 more times for exercises IC. Once we hit the parking lot we had a round of Dealers Choice IC. Finish the mosey back to the COT. We did a round of stretches and it just happened we had enough time for 10 more Burpees!! 80 Burpees in total for the day, totally drenched, had a blast, good workout, oh and did I mention over on hour of Nickelback?
COR, NOR, Announcments, Prayer- Please all keep Elf on the Shelf in your prayers as his family is going through a major change that is tough on kids and everyone.
Good Work Men!!