Q: Pyro
PAX: Hambone, McRib, Mr. Roboto, Polyp, Bitcoin, Faulkner F3, flanksteak, BlackDog (F3 New Bern), Peeping Tom, Morning, Sand Spur, skidloader, Pyro
FNGs: None
COUNT: 13
I first posted at F3 on 08/24/2017, making it my 7th anniversary of F3 this past week with The Point being my first workout. I should be in better shape by now, the Queen is a continuous battle. Without further ado and no FNGs, BUT #Kotters to flanksteak, we got going:
WARM O RAMA
Imperial Walkers
Jump squats
Moroccan night clubs
Michael Phelps
7 Burpees
Mosey to the truck
THE THANG:
#1: The Loop- Grab a Cindy
Gazebo corner- 7 squats with Cindy
mosey to flag poles- 7 squats, 7 merkins
Mosey to traffic light- 7 squats, 7 merkins, 7 groiners
Troll bridge corner- 7 squats, 7 merkins, 7 groiners, 7 overhead press
#2: Indian blocks (2 lines side by side, Cindy overhead, Farmer’s Carry, etc. while Pax at end of line shuffles to the front)
Move to the convention center lot
Lucky 7s:
a. Curls on one side, mosey, heel elevated curb squats
b. Chest press (4 count), mosey, leg elevated lunges each leg
c. Overhead press, carioca all facing Vance’s former house, squats
#3: Originally we were going to mosey to craven and S Front but time was tight, so we carried our blocks to the front of Union Point Park.
7s in the grass: Cindy- elevated merkins, Murder bunnies to the first big tree, then upright row, mosey back
#4: “I am my brother’s keeper”
Partner up, one partner carrying both blocks, partner B lending support.
Switch as needed
Blocks back in the truck.
MARY:
Windshield wipers
Outlaw
Pickle pointers
Gas pumps
Freddie mercuries
We counted, named, and prayed.
Many thanks for the push, Qs, beatdowns and more 100s of times over the last 7 years.
My only regrets: Not posting more often and not bringing even more guys out/giving this away!
Both of those can change.
Love you fellas, mean it,
Pyro