8 men posted in the gloom for a ruck and to spend a lot of time under tension.
Coming off a long break from F3 (thanks to the addition of our baby Caroline, as well as Spartan training and recovery), I was excited to jump right into things from the beginning of the workout.
Disclaimer
Warm up
Mosey
SLO Mo Joe – slowly squat, come up and calf raise with hands stretching to the ground and to the sky
Frog jumps
Stretch
The Thang
I figured since the M had to deal with contractions during labor, we would partner up and experience contracting different muscles. One PAX would hold their muscles taught as the other did a number of reps and then they switched.
P1:P2
Low Plank:25 Mountain Climbers
Mosey
Al Gore:30 Air Squats
Mosey
Calves on the curb:50 SSHs
Mosey
Low dip:20 Dips
Mosey
Pull up 90:10 Burpees
Mosey
Balls to the wall:10 Pike Merkins
Mosey
Burpee Run
Follow the leader style, each time you stop +1 burpee
10 Burpee > bench jumps aka Man Makers
Mosey
Circle of pain
Mucho chesto
Motivator
Mosey
Mary:
LBC
Alternating V Ups
Low Dolly
The lie down tip toe (knees bent alt leg down up)
ABCs
Recover!
Thanks for everyone who made it out! It feels good to be back. Special shout out to Swayzee for bringing an FNG (Stan) and to Stan himself for surviving a tough introduction to F3. We were thankful for Knee High and the #kneehighjokebreak that has come to replace the 10-count. If you haven’t made it out for coffeeteria since Brickyard started working at Starbucks, you are missing out on some key insights! You can ask Jaye (our go to Starbucks barista), but she might not give you good advice if you aren’t wearing F3 gear!
Until next time,
Zamboni
