Back to School Backblast @ Wolf’s Den

• When:  08/14/2017

• QIC:  Willie & Dimples

• The PAX:  Flipper, Focus Fire, Dumpster, Tapout, GameBoy, Slapshot, Smokey, Pebbles, SS Minnow, FNG Chase Lee (T’Ville), Pappy (T’Ville), Blackfoot, Hawkeye, Sea Bass, Slow Hand, Magneto, Iron Horse, Digger (T’Ville), QIC Willie, QIC Dimples

Planted Flag followed by a great Showing this morning with 20 PAX. We joined together for a beat down in air so thick you could drink it. The good news is really getting out about the benefits of the F3 brotherhood. This ain’t just a work out…

Props to PAX in Jax getting together on the beach for Sealesque Sugar Cookie Work out after staying out past bedtime.

Grab coupon and head to track for quick warm up. Pax formed an oblong oval to fit the whole crew on the track with Pebbles in the middle threatening to be the first bull in the ring.

Warm-up:
SSH x 30 F3
Merkins x 20 F3
Good Mornings x 25
Block/Coupon Swing Thrus x 25
1/4 mile S&B

The Thang:
Head to fields for 650’s – buddy up like a buddy carry but without the buddy carry for some soggy fun.
50 Burpees (Partner 1 Reps / Partner 2 Sprints 200 yds)
100 Merkins (Partner 1 Reps / Partner 2 Sprints 200 yds)
RINSE
200 LCRC (Partner 1 Reps / Partner 2 Sprints 200 yds)
300 Squats (Partner 1 Reps / Partner 2 Sprints 200 yds)
PAX Squats/Plank/Pulse until last man returns to base.
Head to track for quick rinse.

QIC Dimples:
20 x Prison Squat Overhead Press w/ coupon
Staggered pushups on coupon 5 right, 5 center, 5 left
Scissor Kicks/Fultters 10 counts per 20 PAX ….”Where’s Blackfoot? Oh there he is”
Head to bleachers for Pinwheels (5 Inclines, 5 Right Stagger, 5 Decline, 5 Left Stagger)
20 Dips

Mosey to flag for COT

COT:
PAX IN HIGH SPIRITS AFTER EARLY MORNING VICTORY ON THE FIELD. LOTS TO BE THANKFUL FOR AND PRAYERS FOR KIDS RETURNING TO SCHOOL. MOMS CRYING, DADS SMILING AND VICE/VERSA

PAPPY PRAYER  & PLEDGE

Upcoming Q’s:
Tuesday 8/8 – Gilchrist – OPEN
Wednesday 8/9 – Chiles – Iron Horse
Monday 8/21 – Chiles – Seabass with some football 2-a-days!

Until next time,
-Dimples & Willie