5 pax ascending the parking deck for their Tuesday installment of pre-dawn pain.

Warm up:
High-knee skips, backward run, karaoke
Lounge about 100 yards

Pullup inverted pyramid:
10 pullups while the rest of the pax does low plank
8 pullups, others 6″ leg raise
6 pullups, others kick downs
4 pullups, others Russian hammers
2 pullups, others 6″ planks

Mosey to the ASC
Jump lunges x 30
Merkins x 15
Side jump lunges x 30
Merkins x 15
Tuck jumps x 30
Merkins x 15
Jump lunges x 30

Mosey back to the deck:
Bunny hop, single leg hop x 2, high knees up to the top
Dips x 20
Incline merkins x 20
Dips x 20
Decline merkins x 20
Dips x 20

LBCs, Russian hammers, Rosadollies, WWIIs


– 0450 is really, really early
– Shirts are in, come and get them Saturday (or really any workout)
– 2 reminders
1. The Mule – http://f3nation.com/2013/09/15/the-mule-ii-2/
2. Third F – Sunday night at The Stig’s.  Bourbon, fellowship, and then talking about man stuff.  Contact me, Stig, or Lucky Strikes if you’re interested.