YHC could write many pages on the ways that I have benefited from my 2 years with F3.  Here is an executive summarty:

  1. Lost about 20 pounds and gained lots of muscle
  2. Ran in about 6 5Ks
  3. Ran in my 1st ever half marathon
  4. Ran in my 1st Ninja challenge
  5. Met some incredible men and great friends
  6. Made me a better husband and father
  7. Strengthened my relationship with Christ

So this morning – we celebrated my 2 years with the workout that served as my FNG workout – shout outs to GnardDogg for getting me out there after months of EHs.  Many shovel flags were planted – a few for extra credit (YHC included), one FNG and we were off

Warmup:  Short jog down to the lower parking lot for some warmup

  • SSH x 20
  • Burpees x 5 OYO
  • Good Mornings x 10
  • Burpees x 10 OYO
  • Mountain Climber x 20
  • Merkin x 20
  • Imperial Walkers x 20

The Thang

  • 2 line indian run up to the main entrance of the baseball fields
  • Merkins x 50 OYO
  • Continue indian run (2 line) around the quad baseball field complex to the opposite end (about 1/3 mile) – 50 Squats OYO
  • Continue indian run (2 line) around the quad baseball field complex back to where we started – 50 WW2 OYO
  • Wrangler dislocated his shoulder to send a message to the FNG that “We don’t play”  not sure that was a good idea.  I popped it back in on a burning building corner like Mel Gibson and kept going.  Yes, FNG (Luda), we don’t play!

Slow jog up to the baseball field for some Jacobs ladder.  Jacobs ladder from ther right field line to the center field signs,  Out and back – 7 burpees, out and back – 6 burpees – you get the idea,  Plan when you are done (M4L read a book too)

Jog back to the pavilion for some chest work.

  • Irkin, dips, dirken x 16
  • Irkin, dips, dirken x 12
  • Irkin, dips, dirken x 8

we’re done – no time for mary!

Naked Moleskin:  YHC cant thank you all enough for the encouragement, accountability and friendship.  I am honored to know you all

Iron Sharpens Iron