Back in January, Shake It Q’d a simple but effective workout: start at the church stairs, run to every island in the parking lot, do five burpees, run back. Simple, yet effective. YHC has been wanting to replicate the workout with a different core exercise. Fast forward to about a month ago. I watch a video on Instagram of my wife’s childhood friend, now a fitness trainer, demonstrating a Ladderjack. My first thought, This is F3 material.

Ladderjacks are simple: Two jacks each of SSH to Seal Jack to Smurf Jack to Plank Jack to ‘Bow Jack (bows and toes), then back up each rung to SSH.

Warmup

10x SSH

15x LBAC

10x WMH

12x Slow Count Merkins

The Thang

PAX ran from the church steps to the sixteen north parking lot islands, performed a ladderjack, then ran back to the steps. At the six south parking lot islands, we did World’s Hardest Merkin (x3). There was a lot of running, anywhere from 2.5-3.1 miles depending on how many islands you hit.

COT

33 PAX were reminded that every day is a new opportunity for a fresh start. F3 has been that for a lot of us. Let’s help others realize that each day presents new opportunities to them as well.