14 sweaty pax stood in awe of their powerful accomplishments this Monday. Iron was swung and pax ran around, all to a soundtrack that most millennials wouldn’t recognize. With shovel flag planted and a disclaimer that wouldn’t hold water let alone stand up in a court of law, partners were picked based on bell size and it began.
Run a lap, SSH x 25, IW x 20, kb stop swings x 20 (all IC)
Line up along the sidelines. Partner 1 completes exercise and partner 2 runs across the field and back.
Double bell Swings
Double Snatch (alternating)
Suit-case carry deadlift
Break: Partners go to opposite ends of the football field. Partner 1 lunge walks to Partner 2. Partner 2 does 10 WWII style situps then runs to Partner 1. 10 handslap merkins, Flap-jack and go to the opposite goal line from where you started.
Double shoulder press
Drag bicep curl
Overhead tricep extension
Double bell squat
Climb the pyramid and flapjack (5, 7, 10, 7, 5 reps each side)
Partner 1: see-saw chest press
Partner 2: Plank right arm high
Partner 1: Lawnmower
Partner 2: plank left arm high
Partner 1: Double high-pulls
Partner 2: squat and hold
The slightly risque moleskin:
Awesome effort by the pax. At the end YHC was afraid this group would chew it up and spit it back out as too easy, but many pax commented on how different the workout was. (Different doesn’t mean easy right?) YHC observed that Ribeye really dug the double-bell work, Rev Flo Rida was happily grunting away, and Wahoo(spelling?) sounded sad that it was over at 6:15. Make no mistake, we ended at 6:15 on the nose. As always it is a pleasure and an honor to lead at F3. And I apologize for the mispelling of any names in this BB.
Now here it is, the Monday morning playlist:
Jimi Hendrix – Spanish Castle Magic
AC/DC – Shoot to Thrill
Tom Petty – Runnin’ Down a Dream
The Who – The Seeker
The Doors – Roadhouse Blues
CCR – Fortunate Son
The Black Keys – Grown So Ugly
The Rolling Stones – Gimme Shelter
AC/DC – It’s a long way to the top (if you want to rock n roll)
Led Zeppelin – Immigrant Song
Announcements: Give-2-Give. F3 spent around $30,000 this year to launch new sites across the nation. This is a chance for the Pax to give back and keep the expansion going. See the F3 website for more detail. There is also a contest tied to Give-2-Give.
Q for DH is now open, see Ribeye as he has discontinued the sign-up genius much to Nibbler’s dismay.
Thanks to Tesla for the take-out. Until next time, this is Hoover from Radio-F3 signing off.