Off the Reservation 5k With Tokens

QIC: no-ski
PAX POSTED: no-ski, bartman, dba, notoriousnyc, haisenberg, hot pursuit

YHC on Q today. Perfect weather in sunny Lutz, Florida. Not humid and just right for a nice little stroll down Sunlake Blvd. with tokens (LB3’s and BB3). 6 PAX posted for weekend edition beatdown at #TheRanch. We had a guest F3 brother today from the Carolina’s. Hot Pursuit joined us in the sweat fest.

Flag was planted, disclaimer was given and men of F3Lutz went to work.

The Thang;

Warmup at BB courts; All IC;

  • SSH
  • Cotton Pickers
  • Frankenstein’s
  • Chinooks
  • Baby Arm Circles

Pickup the LB3’s, BB3 and mosey to Sunlake Blvd. Start to head South towards the other BB courts in another subdivision, switch up carrying the bags through out the beatdown;

Stop 1 (Upper Body)

  • Merkins IC x10
  • 2 PAX: Hammer Curls / LB3’s x20
  • 2 PAX: Overhead Press /LB3’s x20
  • 2 PAX: Triceps Extensions /LB3’s x20
  • Rest PAX Crab Cakes or Hip Slappers until all PAX complete the 3 sets

Mosey;

Stop for a few seconds to Bear Crawl for a bit as there will be now workout without this lovely exercise;

Mosey some more;

Stop 2 (Abdominal)

  • Merkins IC x10
  • LBC’s IC x10
  • Rosallita’s IC x10
  • Box Cutters IC x10
  • 1 PAX Abdominal Wheel OYO x10
  • Rest PAX Shoulder Taps or Plank until all PAX complete the set

Mosey some more;

Stop 3 (Legs)

  • Merkins IC x10
  • Lunges OYO x20 (10 per leg)
  • Squats OYO x20 EC with LB3’s
  • Split Jacks OYO x20
  • Pulse Squats OYO x10

Mosey through an uneven grassy area to BB courts from another subdivision; This is our Main Stop. Time for 6 min HIIT; 10 Exercises, 30 sec. each with 5 second rest between them;

  • Flutters
  • American Hammers
  • V-ups
  • LBC’s
  • SSH
  • High Knees
  • Plank Side to Side
  • Side Plank Hip Raises
  • Mountain Climbers
  • Freddy Mercury”s

Time to mosey back to AO; We are running low on time here now;

Stop 4 (Upper Body)

  • Merkins IC x10
  • 2 PAX: Curls / LB3’s x10
  • 2 PAX: Bulgarian Sun Salute /LB3’s x10
  • 2 PAX: 360 Spin /LB3’s x10 (5 left/5 right)
  • Rest PAX Crab Cakes or Hip Slappers

Mosey to BB courts back in Long Lake Ranch; We are now in OT as the 1 hour mark passed us and we weren’t quite back in our AO; No worries though as the PAX enjoyed the extra credit supplied by YHC :);

We were all huffing and puffing at this time, but the workout wrapped up with 1:08:12;

Second F coffeteria afterwards;

Total Distance: 3.21 mi

 

COT

  • Prayers for Puerto Rico, surrounding islands, and all affected by Harvey, Irma and Maria
  • Prayers for @down-under and his sister
  • Prayers for @haisenberg and his sister
  • Prayers for @bartman friend’s family and sincere condolences to them for their loss

Moleskin

  • YHC proud to lead the men of F3Lutz through today’s beatdown; PAX always pushing forward always encouraging each other 
  • All of the PAX rocked it today as usual
  • Real nice meeting Hot Pursuit who hang out with us afterwords for the Coffeteria
By | 2017-09-23T11:22:11+00:00 September 23rd, 2017|Back Blasts|2 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

2 Comments

  1. Tim Wiseman (Hot Pursuit) 09/23/2017 at 11:36 AM - Reply

    It was a beauty of a beat down. Enjoyed the adventure.

    • f3lutz 09/23/2017 at 12:29 PM - Reply

      Pleasure was all ours! Thanks for stopping by!

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