3 PAX braved the gloom (actually it was quite nice, temperature-wise) for their Thursday edition of pain. Because the 2 other PAX were relatively new to F3, yours truly realized that he could copy a previous workout and it would seem shiny and new today. I chose to run the A-Z workout from November 2014. This would give the newer PAX an opportunity to see a variety of the different exercises that we run regularly.

The THANG:
A- Annihilators, Shoulders x 30 each side
B- Burpees x 15
C- Carolina Dry Docks x 25
D- Derkins x 20
E- Elbow planks x 30 seconds
F- Flerkins, Mc x 20
G- Grapevine x 2
H- Hammers, Russian 15 each side
I- Indian Run to Tobacco Trail
J- Jump Lunges x 25
K- Knee to chest jumps x 30
L- Low Jacks x 30
M- Merkins x 20 Then Run to PAINGROUND
N- Next Up…Dragon Walking
O- Oh no! Bear crawls
P- Pull ups x 10
Q- Quad Hops x 20
R- Running back to main building
S- Snowboarders x 10 each side
T- Tricep dips x 25
U- Up and Downs x 10
V- VJJ’s x 20
W- Wall sits x 30 count
X- Xtremely low planks x 10 seconds
Y- Ye olde Wall Jumps x 10
Z- Zoinks! More Burpees x 5

Mary: Because of the instructional nature of today’s workout, we had to cut down some of the reps and skip Mary altogether. We’ll see her next time.

Moleskin:
Strong effort by Griswold and Aggasi
Merlot spillage by Aggasi. This is a time honored tradition and shows you are pushing yourself hard. Keep it up. At least it wasn’t on your first posting like Flying J.

0 Replies to “A to Z F3, for the new guys”

  • Yet another classic Floyd workout. And Merlot spilled! Keep up the good work boys. Be back in a year!

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