A little over a year ago a friend invited me to F3 at the Juggernaut. Despite all the warnings, I tried it….and loved it. That first day was brutal and I suffered, but knew I needed to do better in my fitness, faith, and fellowship. Thank you to the Pax that supported me for my first Q at the Juggernaut to celebrate where it all began. Here is Tha Thang.
Good Mornings 15x
Imperial Walker 15x
Side Straddle Hops 15x
Merkins 20x
Plank Jacks 15x
Mosey to Baseball Field and Pair Up
To start, Balls to Wall 10 count
Burpees 15x, Partner runs perimeter, Flap Jack
Carolina Dry Docks 25x, Partner runs perimeter, Flap Jack
Bear Crawl to 1st, Lunge to 2nd, Crab Walk to 3rd, Bunny Hop home, Plank Hold
Mosey to Jungle Gym, Stay Paired – Traverse Monkey Bar, Flap Jack, Plank Kick Throughs, Flap Jack x3
Mosey to Picnic Shelter
Derkins 20x
R/L Step Ups 15x
Erkins 20x
R/L Steps Ups 15x
Indian Run to rock pile at bottom of hill
Curls 15x
Overhead Press 15x
Bent-over rows 15x
Tricep Extension 15x
Repeat 2x
Bear crawl half of hill, Lunge remainder
Sprint soccer field x6
Back to rocks to complete final set
Indian run to top
Paint the lines x2
Circle up and dealers choice on abs – Grady had to be dismissed for calling 15 burpees!
Thank you Pax for another inspiring morning!
