Two years ago, on the last Monday in August (8/31/2020) I finally decided to post for my first F3 workout at Jolly Roger. I knew some about it from Boucher who asked me every time i saw him if i had posted yet. I had already been playing basketball with several of the guys, so i decided it was time i finally went out. 2 years later I'm glad i did. Even though Brown Thumb and I showed up 20 minutes late because the time was wrong online, i decided we should run back a little bit from what i remember from the first post.

Being in Fire Safety and Emergency Response, you never know what is going to happen during the day (or at night) so after looking through the exicon, i found something we have been doing a lot of training on anyway….CPR

Warmup:
SSH IC x 20
WMH IC x 10
Good Morning IC x 10
Arm circles & reverse IX x 12
Seal clap IC x 10
Overhead clap IC x 10
Slow squat x 10 Merkin Pyramid (1-7) + 1= 50

Main Event
When Brown Thumb and i found the pax, they were working out on the track. They were doing a few exercises and then running laps. I thought i would bring this back as my first workout. YHC group has been training a lot in CPR over the past couple weeks so when i saw that in the exicon, we went with it. Pax grabbed a coupon and went to the track. Excersise was:
Curl IC x 10
Press (overhead) IC x 10
Raise (triceps) IC x 10

Run a lap

Repeat (sets 3-5 were not done IC)

After upperbody was good and sore we switched to legs:
Lt. Dan's (1 squat and 1 lunge each leg) pyramid up to 10.
Weighted Johnny Dramas 2×50

Mary
Dealers choice IC x 10.

Thanks for coming out and for the last two years! Looking forward to many more!