23 PAX joined the QIC on a muggy Saturday morning to commemorate 3 years with F3 NETN the only way we know how….a beatdown. QIC felt recycling the very first workout I ever attended on August 20th 2016 was just what the Turtle Man ordered.
DISCLAIMER
PRAYER
COP
TTT – 10 IC
LBAC – 10 IC
Merkins – 10 IC
Impearl Walkers – 10 IC
Squats – 10 IC
THE THANG
Burp-Merkins
Burpee with 1 merkin at the bottom, increasing merkins each burpee rep up to 10. We are F3 men so of course—back down from 10 to 1.
The F3 Filthy Fifty
50 reps of each exercise before moving to the next
- Box jumps
- Block rows (25 each arm)
- Block KB swings
- Merkin
- Curls
- Knees to elbows
- Block press
- Mountain Climbers
- Squat jumps
- Burpees
A few PAX finished before time was called and earned a bonus round of 10 reps of each all the way back around the list. Strong work men!
MARY
American Hammer – 40 IC
Flutter Kicks – 40 IC
Dying Cockroach – 60 sec
Elevator Merkin – 60 sec
CIRCLE OF TRUST
PRAYER
MOLESKIN
Donatello is a man of few words, particularly in the gloom. His contribution to F3 NETN goes without saying but I believe many men around the region could attest to the quality of man that he is. I greatly appreciate the friend and brother he has been to me over the past 3 years. Known for his great love of the merkin and for the occasional “chip and dale” at the end of a workout, Turtle Man is kind of PAX F3 NETN is lucky to have around the COT each week. While I have many fond memories of Donatello, one that stands out occurred when Jester introduced the No Mercy Mile at Arrowhead. I will leave it to the imagination regarding the exact words used but let’s just say he was not expressing his gratitude to Jester for the introduction of said workout. The experience of Donatello angrily bear-crawling beside you as he expresses himself is one everyone should have.
ANNOUNCEMENTS
Iron Pax Challenge opens this coming week. Be on the lookout for the workouts or follow on Twitter @F3IronPax
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