You know that feeling you get when you return to town from a business trip to Omaha, crawl into the #fartsack at midnight and wake up at 4:45AM wondering is this F3 thing is for you? Yeah… me either.
And with that, YHC disappeared into the gloom, looking forward to a raucous morning.
Shovel Flag… sad trombone music
Luckily, YHC has an improv background and that’s exactly what we did; improvise!
No FNGs so, after a brief welcome, off we went on a Mosey; Sweat Angel style (AKA: Walk) complete with coupons.
Lunges x 25 yards
Walk with coupons extended out x 10 yards
Overhead presses x 25 yards
Circle up for:
SSH x 20 IC
Copperhead Squats x 20 IC
Burpees x 3 OYO
Don Quixote x 10 IC
Plank x 30 seconds (Tclaps Gunny)
Elbow Plank x 30 seconds (Tclaps Snowflake)
Sun Gods x 10 IC
into Chinooks x 10 IC
into Sun Gods (unwind) x 10 IC
into Moroccan Night Club x 10 IC
Grab your coupons and unwind the Walk back to the Shovel Flag (no Shovel Flag). No music today (#mumblechatter). Since Drago refused to sing a capella for us, we rolled right into:
High Intensity Interval Training (a la Dr. Izumi Tabata)
30 seconds @ 100% followed by 15 seconds of rest between each exercise
12 cylces; 3 Tabatas
Butterfly Crunch (t’aint misbehaivin’)
Good Morning Row
Pickle Pushers (#crowdpleaser)
Rotating Goblet Squats
John Travolta (w/ coupon)
Ground & Pound
Clean Lift w/ Press
Triple Crush (got quiet… #MumbleShatter)
Cashed in our coupons and rolled right into:
Crunchy Frogs x 20 IC
Homer to Marge x 5 cycles
into Low Windshield Wipers x 10 IC
into Homer to Marge x 5 cylces
into High Windshield Wipers x 10 IC
Plank x 60 seconds
Elbow Plank x 30 seconds
6″ x 30 seconds
American Hammers x 20 IC
– Tclaps to Golden Corral for transporting the coupons from Shake Weights to Sweat Angel.
– Wait Time sends his best to Natville PAX. Get ready to #clowncar to Omaha next spring.
Oct. 1- first of 6 workouts to bring F3 to high Point #Starfish
#Clowncar meet @ 6:15AM at Green Valley Grill parking lot
7AM start at the High Point Athletic Complex
2920 School Park Rd.
High Point, NC 27265
Oct. 8- Miles for Matthew; you can still sign up HERE
It’s a beauty of a 2nd F opportunity; get involved.
Fellas, thanks for being the motivation I need to get better each day. Aye!