So today marked the 2nd annual BC (Briar Chapel) takeover. Each AO in Chruham would be Q’d by a PAX who lives in BC. I volunteered for the honey badger and was glad I did. Great group of guys turned out this morning to be introduced to the F3 300 workout
WARM-UP
- SSH x15
- Cherry Pickers IC x10
- Slow Merkins x 10
- Mosey from AO down to DPAC for the main event
https://www.webmd.com/fitness-exercise/features/the-300-workout-can-you-handle-it
THE THANG
- All counting done rotating PAX
- 25 burpees OYO. Set of 15, break, set 0f 10 — in gym this would be pullups
- 50 Hillbilly Squats. Set 0f 25, break, set of 25 — in gym this is deadlift @135lb
- 50 Merkins done slow. Set 0f 25, break, set of 25 (these hurt…bad) — in gym this is bench @135lb
- 50 Box jumps or step-ups. Set 0f 20, break, set of 15, break, set of 15
- 50 Floor wipers (aka leg lifts all the way up). Set 0f 25, break, set of 15, break, set of 10 — in gym this is while holding @135lb barbell
- 50 dry dock groiners IC (in plank, jump legs to dry dock position, then a dry dock, legs back. Set 0f 20, break, 15 count, Set of 15, break, Set 0f 15 — in gym this is clean and jerk with 35lb dumbell
- 25 burpees OYO. 5 sets of 5 with breaks to get info on FNG
MARY
- Asheville Abs — 90 IC LBCs in different forms
- BC Takeover Challenge — ALL PAX lineup for BTTW. Last man standing wins. Juco crushed at at 1:52. To be fair. 30 seconds in to our BTTW attempt, 3 women jogging turned the corner and ran into 19 guys upside down on a wall. “Well that was Unexpected.” That ended the attempt for most of us.
Announcements
- 2.0 workout #romperroom starts Aug 3rd at TBL site.
- F3 Baseball Sept 7th. wooden bates, 90 ft bases, pitching machine
BOM
So as I said I got this workout from a guy at IBM because I wanted to emulate what he was doing. Basically he loved this workout and just kept talking about it so sooner or later I jumped on the bandwagon. This is very similar to how I got started in F3. Some guys in the neighborhood just kept talking about it, I gave it a try, and now I’m hooked. I think this goes to show whatever you are excited about, whether it be church, your family, your job, Pokemon, whatever, if you talk about it enough, show enthusiam for it, other will join. So keep up the good work and stay excited about F3. Until next time. Aye!