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