HUB A.O.
PAX: Al Gore, Boo Boo, HHH, Heisenberg, Scarecrow, Dr. Freud
Q: PacRat
50 degrees at go-time. Nice and cool. 6 of my closest friends rolled in to see what all the fuss was about. Today, we are celebrating the 49th anniversary of Lake County’s 1st World Record holder. I’ve been going to F3 for nearly 7 years and for any of us that have been going for some time, you know what a blessing this group is.
We got right down to work because fitting a 50-minute beatdown into a 45-minute span is not for the faint of heart.
0530
WarmUp
Bean Pickers x12 IC
ACC (small) 10/10
ACC (big) 10/10
SSH x30 IC
IST x12 IC
Hillbillies x12 IC
Perfect Squats x10 IC
Perfect Merkins x10 IC
Warm up lot lap, meet under the portico
TheThang
A DORA type workout. Theme numbers are 9, 10, 49, and 75. PAX1 took 1 of 2 updated lot laps (either 0.1mi or 0.08 mi).
PAX2 took to PT. We paired exercises in the 49 variety or the 75 variety. I did what I could to not overdo it as I had an FNG stand me up the morning of. And a one-and-done is no good for any man. Here’s what we did:
PAX1: Lap (0.1 or 0.08 mi)
PAX2: 75 Coupon Curls
PAX1: Lap
PAX2: 49 burpees
PAX1: Lap
PAX2: 75 Coupon Shoulder Press
PAX1: Lap
PAX2: 49 In-n-Outs
PAX1: Lap
PAX2: 75 Coupon Squats
PAX1: Lap
PAX2: 49 Merkins
Mosey to the Flag
TheThang2
Mosh Pit – Circle up and don’t forget the coupons
SET1:
09 Coupon Complex IC
10 Burpees OYO
19 Mike Tysons (1/2 count)
75 Rocky Balboas
SET2:
09 Coupon Thrusters IC
10 Burpees
19 Merkins
75 Calf Raises
SET3: (abbreviated)
09 Elf-on-the-shelf (nix’d)
10 Burpees OYO
19 Dry Docs (nix’d)
75 Pickle Pounders (can’t’ recall?)
SET4: (nix’d)
09 Bent-over Rows (PacRat count)
10 Burpees
19 Skull Crushers
75 Flutter Kicks
SET5: (nix’d)
09 Burpees
Mary
Plank for time
0616
Moleskin
Thank you for all that came out. I remember when a certain Fonzie turned 49 and I thought that was OLD. Haha. Reminds me of a Nate Bargatze bit:
Irregardless of what my drivers license says. I’m setting the alarm clock and doing the next right thing every morning. And it’s an honor and a blessing to have you guys out there doing it too. The thing that convinces another man on the value of F3 is not a description of the fun and the exercises. It’s him seeing the fruit that F3 brings, lived out in your life. Go forth my brothers and become better men. There are people we love counting on it.
And yes, I know Irregardless is not a real word. And that’s a damn shame.
God bless
73’s,
PacRat
KD9GNS
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