30 June 2018 – Boys Town
PAX (25): Specimen, Tonight Show, Truss, Placebo, Ethanol, Sweet Tooth, Borland, Gillespie, Gipper, Hootenanny, Brazilian, Curds, Biggie Smalls, Coach K, Reba (who showed up with his own F3 name shirt), Penny Pincher, Headliner, Dufresne, Bluegrass, Daniel-san, Wait Time
Welcome FNGs: Kilowatt (Tyler Hopson), Stretch (Brent Jackson), The Big Twang (Rob Hunt).
Q: Boom Boom
Shoulder Taps x15
Cherry Pickers x15
Bataan Death March taking the long way to the Thang
Thang: “Bear with me”
PAX partnered up with someone around their size and with someone they don’t know very well for the exercise. You moved and did everything with your partner.
Bear crawl to the PVC pipes, 10 man makers, and buddy carry back (10 to 1)
Once we finished Bear with me, PAX circled up and went to an elbow plank where we all said the F3 name of the person to our left. If anyone failed to get it correct, we would extend out and then do 10 merkins. No merkins were done during this exercise.
Plank Jacks x20
Flutter Kicks x30
In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes overy Q has PAX perform penalty workout of Q’s choice.
American Hammers x30
Carolina Dry Docks x15 last few held on the down
Cherry Pickers x30 followed by picking cherries and dropping them in the bucket
Indian run back
Box Cutters x15
Flutter Kicks x20
Ahh Yeahs 15×15 CROWDPLEASER!
Crab position, one arm up, thrust into the air 1 up, 2 down, 3 up, 4 down
American Hammers x30
Join us for a ruck on Sunday 1 July @ 2PM. Standing Bear Lake – Bring a ruck/backpack, some weight, and water. We’re going to go between 4-6 miles depending on the weather. A few coupons will join us, but it will be a good time
Third F. Bring any sports equipment (New or Used) next Saturday, July 7 for the Abide sports camp
Special workout, PATRIOT GAMES, on Wednesday 4 July @ 7AM – Boys Town. Bringing in Independence Day the right way!
Check out the Thursday evening workout (6:00p-6:45p) at Cornhusker Handicap (Stinson Park). EH a few FNGs that don’t want to wake up early and we can show them what F3 is all about! After the workout, a Second F will follow at Pauli’s Sports Lounge
Newsletter, O-Rag, will be coming out later today be sure to check it out and share with others! T-Claps to Selleck for publishing the newsletter.
Name-O-Rama and 3 FNGs named
Ethanol took us out with a prayer
Bear with me for just another second:
Thanks to everyone that showed up to support the workout and F3 as a whole. Enjoy the rest of your weekend and we don’t see you before the 4th, have a safe holiday! Make sure you’re hydrating, this heat has been nothing short of brutal, so drink an extra glass of water when you can.
Know the signs: