3 PAX showed to the starting gates of Ground N Pound ready to launch into oblivion. However, there was a mysterious white car that YHC had never seen before. As discussion began to mount, out of the gloom comes a familiar face in the personage of DeadBolt. This was day 364 in the F3 life of DB, and he chose to start off with some extra credit. 4 PAX ready and motivated. Of we go….

Run to back parking lot

Warmup:

  • SSH x20, Empirical Walkers x20,
  • grab some curb: Quick feet x20, Irkins x15, quickfeet x20, Derkins x 15

The Thang

  • Run up and down (in quick succession) ramp/hill to football stadium x5
  • Partner up: each team responsible for 100 burpees, 200 Merkins, 300 LBC’s
    • Partner 1 does exercises while partner 2 runs across field, bear crawls down steps, run around parking lot, and up the ramp/hill to tag up with partner.
  • Fence work:
    • Peoples chair, bttw, peoples chair with various arm positions, bttw – walk it out to plank and then back up
  • Run across field, down and up steps x5, then to rock pile.
  • 10 Mericans oyo. grab a friendly rock
    • curls x 10, tricep extensions x 10, bent over rows x10
    • Protractor for uncomfortably long time
    • curls x 10, tricep extensions x 10, bent over rows x10
    • give rock back to the pile

Mary:

  • Freddie Mercs x30, American Hammers x30
  • Run the loop once again and then back to start.

COT

  • Prayers for MDeadBolt, as she goes back to the career world.
  • Prayers for YHC’s youngest 2.0. She has eye surgery on July 31st. #nervousparents
  • Deabolt took us out

NMM

  • Congrats to DeadBolt on his one year F3Aversary. The man has been posting and killing it this week. You have been an encouragement to YHC and other brothers far beyond what you realize. Thanks amigo!!!
  • Not too late to HC to the fall triangle GoRuck, but do it now. Got to get stronger.
  • BRR is coming…run those hills and push yourself.
  • City of Oaks half and full marathon is the first Sunday in November. Many F3 brothers will be running. Give yourself a goal and go for it. Run with us.
  • YHC love’s the teamwork workouts in F3. When properly motivated, everyone get’s pushed.
  • Jimmer has his maiden Q next week at GnP. Come support him, as it promises to be a tough one. #taking the pill
  • As always, thanks for pushing YHC the way that you guys do. May God richly bless you, and those that you influence.

Hand out!!!

 

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