Location: Paddock
Date: 2019-10-09
Time: 05:30 am
Weather: Perfect for a run
Q: Whitewall
PAX: 5 – Whitewall, Duggar, Red Flanders, Transporter (DR), Poutine (DR)
Warm-O-Rama
Some quick introductions and some eloquent words from the Q as he muttered the 5 principles (on the back of the F3 workout deck luckily as my brain doesn’t really function @ 5:30 am) since we had a Pax on his second time with F3. We broke out some SSH and Copperhead Squats to warm up
Tha Thang
Pretty simple as this is a running workout. Today we did switch it up a little. We would run for 90 seconds and halt to pull a card from the F3 workout deck. YHC chose the rep count with the card signaling the motions.
15 IC 4 count Freddy Mercury
6 Jumping Lunges each leg
15 Low Slow Squat with a 2 second pause at the bottom
13 Squats
50 yds backwards run
15 IC 4 count Monkey Humpers
15 Luge on my count – not sure if we did the right exercise but it sure as hell burned
90 seconds low plank
10 Hand release Merkins
90 seconds high plank – unless you’re the freak of nature Transporter and hold a low plank about 4 inches off the ground!
10 Merkins
50 LBCs
All totaled about 2.3 miles and a bunch of bootcamp
Always great having some DR Pax join in even if one of them is a Canuck! F3 is an amazing group and I hope Poutine finds it as rewarding as I do
End in COT