Modify as needed

One full time PAX, one named 2.0, and one 2.0 to be named in the future decided to plant the flag at an undisclosed, unofficial and unsanctioned AO at an unknown vacation rental house carport somewhere near the coast of South Carolina.  Even though the M gave a solid “maybe” when asked if she wanted to POST, she opted for a nap instead, making the workout an F3 workout instead of a traditional Jane Fonda workout like Short Sale used to do in his carport with leggings.  Vacations should include naps.  YHC should try that sometime.

With a screwed up calf muscle (a la Tool Time from earlier this year) the only exercises were one’s that didn’t offend the calf.  Fortunately rented bikes mean lots (and I mean lots) of miles out and about dragging an additional 50 plus pounds of future named 2.0 and bike attached behind me so that takes the place of running for cardio.

Warm Up:  SSH, Merkins, Low Slow Squats, and Imperial Walkers

The Thang:

We did a ladder of 10, 20, 30….70, 60, 50….20, 10, 20, 30…..70 of CDD’s, Merkins, LBC’s, Squats, Seal Jacks, Flutter Kicks, and something else I can’t remember.  At first it was just Happy Feet and me with the future to be named 2.0 FNG sitting in a chair watching cartoons until he saw the Seal Jacks and joined in for about 20 IC if you could call it that. He also hit his six for LBC’s.  Gotta love sharing F3 with family.

It was 93 degrees and humid.  It reminded me of Midoriyama without the direct sunlight and whining.

We closed out without name-o-rama and went straight to the cool down of throwing football for an additional half hour.  Missing middle school football conditioning practice means getting in some work on your own.

Thankful for the leadership and fellowship that is F3 and the flexibility to name and claim an F3 workout whenever and wherever you are.  You can modify as needed.

As I told CSPAN last Saturday, F3 brings me joy.  F3 with my boys brings me more joy. Give it away.

F3 Counts!