11/8/2017 – The Spartan – Lazy Wednesday

9 PAX posted on a gloomy Wednesday morning. Temp in the mid 50s. Damp parking lot at MBE. Perfect morning for this small but elite group of @f3birmingham PAX to get better.

PAX: Bagman, Blue Angel, Wildfire, Elmer, Milkman, Rabbit, BamBam, Skeletor (YHC). Welcome FNG U-Turn


  • SSH IC x 30
  • Straight leg stretch LoR then RoL
  • Cherry picker IC x 10
  • Ray Lewis IC x 20
  • Merkins x 20
  • Mountain Climbers IC x 20

Quick mosey to Derm Hill

Body Builders x 15? (YHC had a difficult time keeping up with this 8-count cadence and the number of cycles performed- will work on this)

Bernie Sanders up Derm Hill – felt it.


  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Dolly IC x 20
  • LBCs x 30
  • Namaste interlude with Plank leg raises and side planks
  • BBCs x 30
  • Finish with 6 inches hold to complete 6 minutes

Mosey to MBE Field

Lazy Dora: Partner up.

  • 50 Burpees: Pt 1 does 5 burpees while pt 2 hold squat; switch until 50 are complete
  • 100 Merkins: Pt 1 merkin x 10, pt 2 holds plank; switch until complete
  • 200 LBCs: Pt 1 LBC x 20, pt 2 holds 6-inches; switch until complete

Wheelbarrow suicides: Wheelbarrow 10 yards, switch with partner, 10 yards back; switch, wheelbarrow 20 yards; switch, wheelbarrow back 20 yards.

  • 100 Freddie Murcury (Bicycle sit-ups): Pt 1 x 20, pt 2 plank; switch
  • 50 Air-squats: Pt 1 x 5, pt 2 holds squat

Bear crawl out 20 yards, back 20, run to flag.

Mosey back to parking lot with quick Burpee retribution for earlier flag mishap.

Announcements: F3 Christmas party 12/8 hosted by WILDFIRE. Bring wives and 2.0s. Drinks and apps provided by the good folks at Interior Elements!

Name-o-rama. Prayer. Dismissed.


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