F3 Orlando





Thursday, August 10, 2017

The Lone Sailor / Blue Jacket Park

PAX: Tatanka, Fire N Ice, Flower Child, Stalker, Survivor and FNG Rowboat                                      

6 fine PAX started their Thursday morning off right with a leg-focussed session of heart rate pressing tempo runs and squats. Good to have a solid group out on a weekday at The Lone Sailor.

Disclaimer, Welcome and After It

Mosey to Fountain for COP

20 squats OYO

SSH x15 IC

20 Squats OYO

Imperial Walkers x15 IC

20 Squats OYO

Mosey to track and partner up.

Round 1:  Partner 1 runs the loop of the entire track while partner 2 planks.  Partner 2 runs the loop and partner 1 planks.

Round 2:  Same running applies, exercise is LBCs

Round 3: Same running applies, exercise is   Overhead Press
Plank until everyone returns

Run suicides to each 50 yards on track.  At each return to start, do 1 burpee with NO merkin but complete a 10 count plank jack. Rinse and repeat x2

Mosey back to the fountain for SQUAT-FEST

1st exercise – 20 sumo squats OYO

2nd exercise – 20 rabbit squats OYO (strictly for speed, poor form is ok)

3rd exercise – 20 monkey humpers OYO

Mosey to Shovel Flag for Mary

Announcements and Prayers.

Welcome FNG Rowboat – good to have you aboard.

Thanks part-timer (soon to be full-timer) Fire N Ice for the EH and support.  

Good to see Stalker back after it this morning… Flower Child always getting after it these days. And T-Claps to Survivor for a second weekday post. Great effort, brother.

Keep digging… we will get you there. Have faith in yourself and the PAX – we got you.

Good to be back personally as YHC was out of pocket for a few weeks with work and personal travel. I am here for the push to keep growing F3 Orlando into something special.