2 years ago, I (Sunspot) moved to Lancaster, PA from F3NWInd. Upon moving here, I couldn’t NOT have F3 in my life. We closed on our house and 3 weeks later we had our first workout at Rapho Park. Two unknowing guys joined me, one of which (Inspector), has been here ever since. He rarely misses even with lack of sleep because of a new baby or when he isn’t feeling well. He posts to help be an encouragement to others to post regardless of what is going on. Since that weekend, we have seen a lot of PAX come and go, but we have all became stronger together. We can’t do this on our own, and as a brotherhood, we help each other be better than we were yesterday with each and every workout.

PAX (16): Long Haul, Patches, Chewy, Turnpike, Dr. Suess, Garden State, Squared, Inspector, Uptown Girl, #FNG Caterpillar, Flame, Snoopy, Surprise, Magneto, Baymax, Sunspot (Q)

WARM-UP:

Mosey 1/4 mile

IST x10ic

Mountain Climbers x10ic

Windmill x10ic

Burpees x2 oyo

Merkins x10ic

Burpees x2oyo

Motivator 10-6

THE THANG:

Pick a number from the bowl, that will be your partner for most of the WO. Being our 2 year, PAX of 2 helps things move along. Also, we get better together, so no better way than to be right alongside your brother helping push past that point of wanting to stop. Mosey over to THE PIT!

Upon arrival the PAX found a PILE of coupons (2) GORUCK 40# sandbags, (1) 50# sandbag, (3) 40# regular sandbags, (1) 45# punching bag, MANY cinder blocks. Pick a coupon to share with your partner, only 1 cinder allowed because we had enough of the other coupons. So eight groups all had a coupon, but something was missing……what is that you are asking??? Your fellow PAX who wasn’t there this morning or that EH you have been working on. Sooooo we had 1 extra coupon that had to be taken with us as he is that guy that should be there today. Get him here!

Line up on top of the pit with your partner and coupon.

1 partner AMRAP merkins, other partner take coupon to bottom of pit do 10 burpess and bring coupon back up hill. Flapjack until both PAX completes 2 rounds

Squat thrusts x10ic w/ coupon. Flapjack so each gets the coupon so this equalled 2 rounds

1 PAX AMRAP burpees on top of hill while partner bear crawls down and up hill with the coupon. Flapjack until both PAX completes

Tunnel of Love up the hill and down the hill for 2 rounds

Wheel barrow w/ partner up and down the hill. Flapjack

1 PAX holds Al Gore while partner coupon toss down and up hill. Flapjack till complete 2 rounds.

Put cinders away and line up in 2 lines w/ 4 coupons per line

Indian run 1/2mile with moving the coupons through the group as you move. Got interesting at times but we made it work

MARY:

LBC x20ic

Side Plank-up x10ic/side

Flutter kick x20ic

Merkins x10ic

Motivator 5-1

MOLESKIN:

Whew, what a WO and you MEN pushed hard today. This was not easy by any means, but you all worked together to ensure we got the job done. We never left the lone PAX (extra cinderblock) behind. Don’t forget that! We leave NO MAN BEHIND! Keep talking with your brothers about F3 and the #IMPACT it has made on your life as we all know that lone cinderblock out there that needs F3.

It’s always a pleasure to lead you #HIM of F3 and thanks for following my lead today brothers!

Until next time, Sunspot OUT!