5 Years

June 13th 2015 Sparky and YHC made our first post to F3. We posted at Gashouse where 21 total men showed up to workout. We had been EH’d by Dolph a few months earlier at a men’s retreat at Snowbird. He told us how tough it was and well if it’s tough for Dolph why the heck would we want to do it? I was about 8 months into my weight loss down about 50 lbs at the time and had just started going to the gym 4-5 months earlier. My gym membership definitly did not prepare me for what was to come! That being said after it was over I couldn’t wait to do it again.

So on this special day we decided to run it back and do that workout all over again. Thanks to BB we were able too! Our first workout was Q’d by E4 and The Godfather.  Sparky took E4’s part and I took The Godfathers. Below is exactly how it went both times!

Here we go….
Mosey to Flag (Pledge) then mosey to the GMS Football Field…
WU (E4)
Side Straddle Hop (x20)
Stretch-Stretch-Reach (x10)
Body Builders (Dr Feelgood… -counting improving – you would be proud) (x10)
One Lap (400M)
The Thang (E4)
PAX meet on the sideline and partner up.
Merkin Relay
One partner busts out Merkins while other partner sprints to the other side and back. Flapjack and continue counting where partner stopped. (x150)
Mile of Fun
One partner completes Escalator (10 Diamond Merkins, 20 Plank Jacks, 30 Squats) while other partner runs 400M. Flapjack then Rinse/Repeat until a mile is completed.
Godfather takes over.
County Fair
PAX divide into six groups and go to stations set up around the field. At the whistle, start the station. At the next whistle, rotate to the next station.
1. Station 1 – Bear Crawl Suicides (5 yards/back, 10 yards/back, 15 yards/back)
2. Station 2 – Squat Jumps (100/AMAP)
3. Station 3 – Two Minutes of Mary (30 LBC, 30 Freddie Mercury, 30 Rosalita, 30 Flutter Kicks, 30 LBCs)
4. Station 4 – Crawl Bear Suicides (5 yards/back, 10 yards/back, 15 yards/back – BACKWARDS)
5. Station 5 – Burpee Broad Jump (broad jump instead of vertical jump AMAP)
6. Station 6 – Blimp (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Mountain Climbers, 30 Squats.
Modified Zombie Walk
PAX spread out across the goal line. At the start, lunge with right leg then the left leg, then do a full squat. Rinse/Repeat to the 50 yard line.
Johnny Cash AKA The Ring of Fire
Circle up in plank position. PAX hold plank while one man does 10 Merkins. When he finishes the next man does reps until all in circle finish.
Mosey Back to Parking Lot
One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 15 Derkins

Copy and paste is awesome! So we met back up with the painlab and it was done!

COT:

Moleskin:

The day of our original post we had 4 FNG’s 2 of which are still getting after it. The other two may not have comeback due to their names-Thong and Bangkok. Yeah Sparky and I got lucky! Today we had 2 FNG’s! One that had to much to eat the night before and one that Stroganoff forced to come to keep his job(ok that may not be true). Either way he came and rucked along with Stroganoff and Hipaa(good to see you sir). I could go on and on about what F3 has meant to me and all that it has given me but I don’t want to bore you. I’ll just say there must be something to it because 5 years later we are still here.