We started F3 in Shelby County in March of this year. I think our initial workout was in late February. I remember going through that workout thinking there is no way I’m going to be able to do this. Then, we had some guys from Louisville F3 come and lead a workout. They were crushing it and I could barely breathe; let alone keep up with their pace. However, we didn’t give up and we just kept working to get better. Fast forward only a few months and I’m proud to see how far we have come as a group. I can’t wait to see where this group is at in another 6 months or a year.
Now, onto the details:
Conditions: Perfect
PAX (6): Banana Bread (Q), Glaucoma, Grandpa Bear, Thumbtack, Billy and Shuttlecock (R)
After disclaimers we had a quick mosey to the front of the school. Once there we did some light stretching to get loosened up.
Arm circles
Heel stretch (10 count waterfall)
Cherry pickers (IC) x20
The Thang:
I saw the Fatter Amy workout posted by McAfee and I knew I wanted to try something like that. However, I decided to put my own little twist on it because burpees and I don’t agree on much.
60 SHH IC
10 Merkins
50 Pulse squats
10 Merkins
40 Coupon Flutter Kicks
10 Merkins
30 Yd lunge
10 Merkins
20 Coupon curls
10 Merkins
10 overhead press
10 Merkins
20 Coupon Curls
10 Merkins
30 Yd lunge
10 Merkins
40 Coupon Flutter Kicks
10 Merkins
50 Pulse squats
10 Merkins
60 SSH IC
THe guys crushed it. This was all I had really planned ahead cause I thought it would take us the whole time. But, we didn’t just quit. Glauc requested a 4×1 of Big Boy sit-ups to LBCs to pass the rest of the time. The PAX obliged and pushed through the remaining time.
After completion, we proceeded back to the flag. Some ran at a brisk pace while others Moseyed. Once there we completed a count-o-Rama followed by Name-O-Rama.
Announcements:
PAX discussed joining the Posh group on an every other Monday basis to keep things fresh.
Intentions were given for many things including fellow F3 member, Pope. After prayer we dismissed.
– Banana Bread
F3 Louisville 