10 Pax joined me at Bandwidth to help me celebrate my birthday!
DATE: 7/25/23
AO: BANDWIDTH
Q: FLUSH
PAX: 11 (B&E, Change Order, Flush, Infidel, Jingle, Lurch, Mr. Belding, Peat Moss, Rio, Roscoe P, Tube Top)
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-a-Rama
Mosey a loop around the parking lot.
Circle up.
Sir Fazio Arm Circles Forwards IC to 15
Sir Fazio Arm Circles Backwards IC to 15
Imperial Walkers IC to 15.
Quad stretch.
Hamstring stretch.
Calf stretch.
Shoulder taps IC count for 15.
Mountain climbers IC count for 15.
Pigeon Stretch, first left leg, then right leg holding the position for each one for about 30 seconds total.
Stretch arms at shoulder, first left arm, then right arm. Shoulder blade stretch as well.
Thang 1
Bataan Death March (5 Burpees Edition):
Do the loop around the block clockwise with 1-2 lines of PAX (if necessary – we did it with one). PAX perform an Indigenous Run with the last PAX dropping to the ground, performing 5 Burpees and then sprinting to get to the front of the line to set the pace. On his way to the front, he’ll tap the last PAX in the line on the shoulder and that PAX will drop and perform the 5 Burpees and so on.
Thang 2
DORA – Partner runs to island at the end of the lot, performs 5 Carolina Drydocks and back
50 Burpees
100 Merkins
150 X’s and O’s
Thang 3
Balls to the wall and then traverse in a line from cone to cone using your hands (approximately 15-20 feet) – killer on the shoulders.
Wall Work
Modified London Bridge IC – 8 part movement. Starting position is plank with your head at the base of a wall. In cadence, go down to chill cut one arm at a time (1-2 count), then go back up to full plank (3-4 count), then move one hand up to the wall, then the other hand to the wall (so you’re balanced against the wall with both hands – 5-6 count) then move one hand to the ground and the other hand to the ground (7-8 count). Total count of 5.
Wall Sit for somewhere between 2-3 minutes with wise words from B&E.
Birthday Burpees (43).
MARY:
-Boxcutters IC to 20
-Supermans to 20 (on my up)
-Homer to Marge IC to 30
-Regular plank to 0615.
COT
“You only regret the workouts you didn’t do”
End in prayer.