The Torch 12/13/2018

22 Pax posted on a perfect morning for an F3 workout, 45 degrees and dry. 

After a Warm-A-Rama they met the 3 wise medicine balls. These fine medicine balls love a solid indian run.

The workout

20 dips, 2 feet on the group, left foot up, right foot up – no rest between 

Indian medicine ball run

5 x Frog hop 8 parking spaces, 10 merkins, run back

5 x bear crawl 4 parking spaces, run 4 spaces, 10 merkins, run back

Indian Medicine ball Run

F3 IM starting at 7 reps and going to 11 on 90 seconds

Announce, pray and lead

Respect Week 2018

8 Pax posted at The Spartan for the 1st Day of Respect Week, The week Pax over 50 Q to show a little respect back to the pax. We had a simple warm-a-rama and moseyed into;

The Spartan Stadium  — Trips up surrounding hills with 10 merkins and 10 flutter kicks on the top. Some hills were run some were sprint

We met Eric, Joseph and Kyle. 3 F3 friendly medicine balls that were rescued from Shades Creek. Wallballs, Big Boy situps and monkey humper until the Q got bored

We finished off with the F3 Individual Medley. Your 4 favorite F3 exercises ( burpees, merkins, 2 count flutter kicks and Side Straddle Hops) done continuously on a 90 second interval. 6 reps, 7 reps, 8 reps, 9 reps and 10 of each exercise. 

We prayed, cursed the cold and rain  and headed to another high impact day