It was a pleasure to Q the Falcon on my one year F3 anniversary. I thought it was appropriate to repeat the same workout that hooked me and kept me coming back. This was the exact workout that 2-ply led on my first day, with the addition of rucks being passed around. As I’m writing this a few days late, I have the benefit of sharing some post-workout feedback. Two days after the workout, one of the regular PAX emailed me and said “Sore as hell…I’m hobbling like a 90-year old because of you…Nice Q!”. I never thought causing someone pain would elicit a thank you note…god love F3! Here we go:
Warmup
SSH x 20
Imperial Walker x10
Windmill x 10
WMH x 10
Little baby arm circles x 20
Merkins x 15
Mountain climbers x 10
The Thang (4 or 5 rucks being passed around throughout)
sprint to the 10 yard line for 6 merkins, sprint back
sprint to the 10 for 6 merkins, sprint to the 20 for 6 mountain climbers, sprint back
sprint to the 10 for 6 merkins, 20 for 6 MCs, to the 30 for 6 dry docks, sprint back
sprint to the 10 for 6 merkins, 20 for 6 MCs, 30 for dry docks, 40 for LBCs, 50 for Russian hammers, and ended with burpees. you know the drill by now.
2nd round was the same but with a walking lunge.
3rd round was the same but with a bear crawl (we only had time for one long bear crawl followed by 10 burpees)
Welcome to FNG Brawny, 2-ply’s 2.0. Great job Brawny! Also, a shout out to Wool-E, who is out of commission with a fractured ankle. Wool-E introduced me to F3 and I’m forever grateful. Get well soon Wool-E! Aye!
