YHC has been on a bit of an F3 Hiatus the past couple weeks. I Had a golf trip to Myrtle beach (aka the dirty myrtle) and my wife convinced me I should probably not go workout for at least a week “just in case”. Of course I way over did it on the trip, but it also gave me the thought to use today’s workout as an excuse to find out what other PAX do to blow off steam, or better yet, what they did for their bachelor party. No details to be spoke of in this backblast but thanks to all that shared
The Warmup
- WMH IC x10
- Cherry Pickers IC x10
- OH press IC x10
- Arm circles IC x10
- Reverse Arm circles IC x10
- Mountain Climbers IC x10
- SSH IC x 25
The Thang
Plagiarism is okay in F3 so thank Golden Pinky for this one. His original workout is here: https://www.f3austin.com/2021/08/13/etched-in-iron/
- Mosey to green area by pool/clubhouse and get comfortable
- Set timer, every 2 minutes we will do 3 burpees
- While timer is going we will do following exercises as group. It timer goes off, 3 burpees and then continue. YHC also had to take a couple breathers and we needed time to share. Add that all together and it came together perfect
- 25 soccer style Makhtar N’Diayes IC
- 50 hand release merkins IC
- 75 flutter kicks IC
- 100 SC Squats
- 75 LBCs IC
- 50 reps (20 merkins, 15 carolina dry docks, 15 merkins) SC
- 25 shoulder taps IC
Mary
- 20 Heel Taps
- 20 Dancing Chillcuts
- 25 Leg raises
- 20 Mountain Climbers
- ring of fire 5 merkins
Moleskin
- Whats talked about at the Big House, Stays at the big house
Announcements
- 9/11 stair climb at UNC
- In September, 2013 F3 Churham was founded at #rameses. Wow! To mark the occasion, we will celebrate the 8th Anniversary of F3 Churham next Wednesday 9/15 at #rameses. 0530 start (60 min workout). All are welcome! There will be a few celebrity Qs along with the return of one of the Founding Fathers @shooter!
COT
First thanks to everyone that shared. I’m sure some details were left out but that just leads more to the imagination. Like I said, last weekend I spent some time in Myrtle with some buddies and we had a blast. We try to go once a year but with covid its been nearly two. And as you can imagine, we acted like it had been 2 years. We overdid it big time but honestly there is nothing like acting like an 18 year old when you have the money of a 40 year old. As men we get caught so much sometimes having to be the leader of our family, our work place, and our communities that we never get to just have fun and just relax. Of course there is a fine line with this and it MUST be done in a responsible manner but I think its important for us to get out every once and a while with our buddies and just have fun. Until next time. Aye!