The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)
The Thang
- 10-count body builders with push-up* x 12
- 1/8 mile mosey
- 10-count body builders with deadlift* x 24
- 1/8 mile mosey
- 10-ct w/ PU x 11
- 1/8 mile mosey
- 10-ct with DL x 22
- 1/8 mile mosey
- 10-ct w/ PU x 10
- 1/8 mile mosey
- 10-ct with DL x 20
- 1/8 mile mosey
- 10-ct w/ PU x 9
- 1/8 mile mosey
- 10-ct with DL x 18
- 1/8 mile mosey
- 10-ct w/ PU x 10
- 1/8 mile mosey
- 10-ct with DL x 20
- 1/8 mile mosey
- 10-ct w/ PU x 9
- 1/8 mile mosey
- 10-ct with DL x 18
- 1/8 mile mosey
- 10-ct w/ PU x 8
- 1/8 mile mosey
- 10-ct with DL x 16
- 1/8 mile mosey
- 10-ct w/ PU x 7
- 1/8 mile mosey
- 10-ct with DL x 14
- 1/8 mile mosey
- 10-ct w/ PU x 6
- 1/8 mile mosey
- 10-ct with DL x 12
- Nacho Libre volunteered to stow all blocks since YHC had to leave promptly for duties at home
*Explanations:
- 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
- 1. Deadlift down (place block on ground but keep holding it)
- 2. Kick feet out to plank position
- 3. Push-up down
- 4. Push-up up
- 5. Kick feet into squat position
- 6. Stand up holding block
- 7. Curl up
- 8. Overhead press up
- 9. Overhead press down
- 10. Curl down
- 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
- 1. Stand up holding block
- 2. Curl up
- 3. Overhead press up
- 4. Tricep extension down
- 5. Tricep extension up
- 6. Overhead press down
- 7. Curl down
- 8. Deadlift down
- 9. Deadlift up
- 10. Deadlift down
Grand totals:
- 63 x 10-count BB with push-up
- 126 x 10-count BB with deadlift
- 1.5 miles
Numberama: 2
Namerama: Nacho Libre, Luigi
Pledge, COT
Moleskin:
- Good push this morning, Nacho Libre! Appreciated your determination to complete the round of 6 + 12 despite going slightly over time.
- This workout was a variation on Body Builders from 2019; I think today’s version hit the sweet spot for a well-rounded beat-down.
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