3 PAX chose the harder thing and posted alongside to get better. Here is what went down…

PAX: Baymax, Eagle, Sunspot (Q)

WARM-UP:

Mosey / Windmill x10ic / Arm Circles x10ic each direction

THE THANG:

Pull-ups 1 up to 6. Did 1 pull-up, rest 10 seconds, 2 pull-ups, rest 10 sec, making way up to 6 pull-ups

Sprint around parking lot

Repeato above for 3 rounds

Merkins x40 / Situps x40

Merkins x30 / Situps x30

Merkins x20 / Situps x20

Merkins x10 / Situps x10

MARY:

Stretching w/ some yoga mixed in

MOLESKIN:

It is always great having PAX post during the week to get the extra downpainment in! Baymax is a silent beast as he crushed the pull-ups today! Eagle continues to impress with all the various workouts he is going through to get better each and everyday! Thanks for following my lead today fellas and hope you got a solid WO in.

Until next time, Sunspot OUT!

PAX: Eagle, Hershey Kiss, Tattoo, Baymax, Squared, Garden State, Inspector, Brinkley, Sunspot (Q)

9 PAX came out to celebrate a birthday, however only a few people knew whose birthday we were celebrating which was my #M. With that, the exercise count had a medium level number of reps. You will figure out the number…

WARM-UP:

Mosey to basketball court

Cotton pickers x20ic

Around the court: Toy Soldiers on the long side/ bearcrawl short side all the way around the court

THE THANG:

Four corners:

Pax hold plank in one corner while 2 PAX head to corner and do the following:

35 SSH call out Happy Birthday then next set of 2 PAX head out

35 Squats on next corner

35 Lunges/leg on the next corner

Sprint back to start and plank it out till the PAX finish

Motivator x35: the PAX got a little reprieve as we only did 35 but thought we were going all the way down to 1. You are welcome!

Long mosey over to Silo for some block work:

Toe Taps x35ic

Al Gore Twist x35ic

Lunge Thrusters x35/leg

Curls x35

Skull Crushers x10

Indian Run half park to benches

35 Step-ups

35 Dips

35 burpees

MARY:

Fire Hydrants x15ic/leg

Rosaritas x10ic

Tick Tock’s

Warrior Yoga Pose

Runners stretch / Pigeon stretch

MOLESKIN:

It’s always great having PAX #DR come and join us at the AO. Love that Brinkley made the trip over to see and take time away while on vacation. Shows the power of F3 that PAX will post whenever possible! It was great to celebrate my #M 35th birthday with you guys. When your legs are sore later, you can thank her for that as the Q was brought to you by her. Always great having such a strong group of MEN posting each week to get better!

Until next time, Sunspot OUT!

PAX: Eagle, Tattoo, Sunspot (Q)

In honor of the rest of #F3Nation and posting today and discussing mental health, an impromptu Wednesday beatdown commenced and here is what we did.

WARM-UP:

Short lap mosey

Windmill x10ic

IST x10ic

THE THANG:

Brief discussion on mental health, male suicide rates and anxiety. Made it a point, that as we push through these exercises, think of the others in our lives that are pushing through significantly greater things that nobody even knows about. Use that strength that they find everyday to survive to push even harder through every single rep.

Introduction to the Robbie Miller WOD which is a WOD that I will be doing at my GORUCK Heavy, so guess what, the F3Lanco PAX will embrace this WOD many times before September. You’re welcome! This was the modified version due to time.

6 pull-up OYO

6 Burpee Squats

6 Mountain Climbers IC

6 ruck get-ups

Repeato 6 x’s

***The full WOD is bookended with a 3 mile ruck and a total of 12 rounds**

MARY:

1 mile ruck

MOLESKIN:

I was pleasantly surprised that Eagle and Tattoo posted this morning as nobody HC’d on Band so I thought this was going to be a true test of mental fortitude, because lets face it, I was tired! I’m very grateful that these guys post regularly alongside me as they encourage me regularly to be a better man. Doing the GrowRuck with Eagle was an experience you will always remember. Nothing grows a bond than sharing in 15hrs of fun of carrying heavy things and doing lots of PT. Thanks for the brotherhood fellas!

Until next time, Sunspot OUT!

PAX: Tattoo, Sunspot (Q)

Although Tattoo isn’t able to attend GrowRuck, he chose the harder thing and posted ITG to put in some work under weight. I didn’t know this beforehand, but this was his first #RuckWOD. Here is how it went down

WARM-UP:

SSH x25ic

Arm Circles OYO

Hamstring stretches 10count/leg

THE THANG: everything w/ ruck, hence Ruck WOD…

Ruck Curls x10ic

Sit-ups w/ ruck on chest x30 oyo

Ruck curls x20ic

Mountain Climbers x10ic

Ruck Squats x20ic

Pike Merkins x10ic

Z Press x20ic

Burpees x20 oyo

Ruck Get Ups x10/side

Burpees x15 oyo

Mag-tar-jai x10ic

Burpees x10 oyo

LBC w/ ruck on chest x20ic

Ruck Rows x15ic

Sit-ups w/ ruck on chest x10 oyo

Pike Merkins x5ic

Mountain climbers x20ic

Ruck Get-up x5/side

Ruck curls x15ic

OH Press x15ic

Cool down 1 mile ruck

MOLESKIN:

For Tattoo’s first ruck WOD, he crushed it! It was a challenge, especially with all those burpees but we persevered through it all and got stronger because of it. Tattoo will be doing a GRT in no time! Great job today brotha!

Until next time, Sunspot OUT!

Today marked the first true cold day of the winter season bringing us a brisk 18 degree temperature morning. Luckily the wind held off but that still posed a challenge for the lungs to expand. Garden State reached out for a Q, and since nobody took the lead, the PAX paid the price with #Sharknado.

PAX: 10AC, Hershey Kiss, Marvel, Herbie, Garden State, Eagle, Squared, Fridge, Inspector, Sunspot (Q)

WARM-UP:

SSH x25ic

IST x20ic

Arm Circles x10ic/each direction

Windmill x10ic

THE THANG:

SHARKS ATTACK…

15 Burpees

20 Merkins

20 WW2’s

20 Diamond Merkins

20 Scorpion Dry Docks

After each exercise do a loop around the parking lot. Completion = 5 rounds. Burpee total = 75. Everything else = 100

MOLESKIN:

Man what a WO it was in the cold weather! As the PREBLAST said, You Asked For It hahaha. I have been wanting to bring #Sharknado into the mix and was waiting for the right time. I didn’t feel like actually being creative but sometimes lack of creativity leads to a punishing WO. You guys did well with your first round of Sharknado. I’m glad we reduced the distance running as the PAX were pushing hard to get through those 5 sets. Congrats to those that finished as the 5 sets equated to 2 miles running. On the next round we will increase the loop size to push yourself to the next level.

Thanks for following the lead! Special shoutout to Eagle for the patch. Thanks brother! Means more than you know!

Until next time, Sunspot OUT!

PAX: Eagle, Sunspot

2 PAX chose the harder thing and posted in the frosty gloom. Eagle agreed to post and I figured we might as well close out the year right with #TheMurph. Here is what The Murph is…

1mile run

100 pull-ups

200 Merkins

300 Squats

1mile run

The exercises are done in sets 10 oyo/assisted, 10ic, 15ic with the mile runbook ending. We do this in memory of Michael Murphy who would do this daily under weight. It was hard enough for us today after vacation and the ever healthy holiday food so no rucks were worn.

It sure is great seeing the change with Eagle and how much better of a runner and the strength he has gained in his time in F3! I love seeing those transformations! Keep putting in the work brotha! Thanks for following the lead today.

Until next time, Sunspot OUT!

PAX: Nails, Sunspot (Q)

2 PAX got after it this morning to earn to abundance of food that shall be consumed over the coming days. Here is what we did…

WARM-UP:

Mosey 0.5mi

IST x20ic

Windmill x20ic

Grass pickers x20ic

SSH x25ic

THE THANG:

Mosey to playground:

Pull-up x5 oyo

Toe to bar x5 oyo

Hanging Crunch x5oyo

Repeato down to 1 of each

Mosey over to the pit, realize it’s a muddy and nasty mess, so mosey to parking lot

Squat/Merkin ladder 10-1 sprint 10 parking lot spaces between

Head to pavilion:

Lt. Dan

Mosey 0.5mi to shake legs out back to pavilion

Pinky Pie

Mosey 0.25mi

MARY:

LBC x20ic

Left Side LBC x20ic

Right Side LBC x20ic

MOLESKIN:

Great job today Nails! Great to have you back out there and catch up and learn more about you. I was already sore from Flintstone’s Q on Saturday and this just added another layer of soreness to it. Good luck with the litter of new puppies! Let’s all remember was Christmas is all about, that it was God fulfilling his promise to send a savior for us all. Enjoy the time with family, friends, and those close to you! Thanks for following my lead today Nails.

Until next time, Sunspot OUT!