At the Vortex a faithful group of Chruham PAX gathered in the steamy hot gloom of July to push each other and try to make each other better, just like they’re doing over at the Goat and the Big Dance and many other AO’s across F3 Nation.

YHC asked the 24 PAX (3 for EC Murph) to dig a little deeper and push a little harder on this Tuesday as we send a shout out to one of F3 Churham’s most recognizable leaders. If you ever been to one of his Q’s or tried to chase him up Lone Pine you know he’s a beast.  But today at the Vortex we wanted to honor Subprime for what he’s doing off the court. It’s a beautiful picture of what it means to live life with the recognition of a greater purpose, and in many ways it’s what F3 is all about. You see, in one way or the other we’re all called to participate in the greater purpose. The question is will we step into it or stay in the fartsack.

Subprime, M, and four 2.0’s (now six) are a great example of what it looks like to live a life of purpose.  We want to let them know that they’re in our thoughts and prayers today as they continue their journey to bring their two new boys home from Ethiopia.  We pray for a safe return for the whole family and we look forward to meeting your new boys (from what I hear they’re already bear-crawl experts). Congratulations to the Subprime Family, party of 8!

Warm-up (all cadence count)

SSH x 20

IW x 10

Good morning x 10

Monkey humper x 10

Mountain Climber x 20

Hand release merkins x 20 (single count)

The Thang:

The Subprime 4-corner escalator beatdown:

Round 1:  Sprint to first corner, low squat hold until all pax arrive. 20 single count squats done as a group.  Run to next corner 40 squats, next 60, next 80. (YHC doubted his ability to call 80 squats without a pause but somehow we all survived it).

Round 2:  Same as first round but burpees at each corner (5, 10, 15, 20) First two corners done as a group then OYO

Hand off to Cooter for continued field work.

Bear crawl length of one field

lunge walk width one field

crab walk length one field

bunny hop width one field

Grab a partner

Round 1: One man does LBC other sprints two fields and back, switcheroo

Round 2: same but with low plank hold

Round 3: same with wall sit

In case anyone wants the numbers…

ME: 1.8 miles (sprints, lung walks, bunny hops, bear crawls, crab walks), 200 squats, 50 burpees

EC: 1.5 miles, 100 pull-ups, 200 merkins, 300 squats

Mary:

Russian hammer courtesy of Right Swipe

Runners crunch (or something like that, I just know it hurt) courtesy of Beano

COT:

Prayers for Subprime and family for a safe return home and many blessings for their expanded family of 8!

Always an honor and privilege to lead this group of men!