AO: Bastion Date: 5/7/26 Q: FlyWithMe PAX: Boondoggle, Pitino, FlyWithMe FNGs: None COUNT: 3 WARMUP: 1.5 mile mosey at 8:30 pace — Providence to Rutledge to Montclair to Westbury to Crosby and into the Hotbox. Light drizzle. Boondoggle and Pitino swapped war stories of Q'ing in full downpours. Character-building stuff. THE THANG: Straight into the Hotbox, two blocks per man. Round 1 — Chest 4 sets. 30 LBCs between sets. - Incline mercan, one hand on each block x20 - Pull-ups (pipes) x10 - Decline mercan, feet on both blocks x20 Farmer carry — one block each hand, one lap around the deck. The Hotbox oxygen supply was clearly on a strict ration by this point. Round 2 — Glutes & Hips 4 sets. 30 LBCs between sets. - Block goblet squat x20 - Single leg deadlift x15 each side - Lunge jumps x20 Round 3 — Finisher (abbreviated) - Wall sit with block overhead press x20. One set. Mercifully one set. Quarter mile mosey back to St. Gabe's lot. MARY: 5 minutes of elbow plank and side plank with leg lifts. MOLESKIN: Three HIMs made it out in the gloom and got their money's worth. The PAX were grateful to escape into the breeze at the end. Spotted the Hardcore PAX across the lot in what appeared to be shavasana — hard to tell if it was Mary or surrender. Bastion regular Cindy was posted up chatting with Dredd while we farmer-carried but kindly paused long enough to ask about Sergio. For those who don't know the story — Sergio is a brother living in Mexico and in need of a surgery that was otherwise out of reach. The F3 Nation rallied, raised the funds, and got it done. Word from the family is that Sergio came through the surgery and is recovering really well. That's what this thing is about. Genuine thanks to every HIM who gave — you changed a man's life. ANNOUNCEMENTS: Memorial Day Murph COT: Prayers for Uncle after the loss of his father. Prayers for FlyWithMe's colleague facing an uncertain diagnosis. SYITG FWM
F3
Loading...