Third F plus 2.0’s Equals a Fun Saturday Beatdown at #TheRanch

QIC: no-ski
PAX POSTED: no-see-um, bartman, frisbee, needles, notorious nyc, dillio, grouper, flat tire, dba, dowork, nailtastic, smash, dc, wonderbell, splash, the counter, fng, designer

Excellent day for a workout with 2.0’s. YHC on Q. 19 PAX in total for today’s beatdown including our 2.0’s of course. Everyone arrived on time and looked to be ready to go. We started our thang on the Field of Pain. Flag was planted, quick disclaimer was given. We went ahead and faced towards the flag to say our Pledge of Allegiance.

Dive right in to Mosey around the dog park and on to basketball courts for a warm up. All done in cadence.

  • Baby Arm Circles x10
  • Windmills x10
  • Imperial Walkers x10 (tribute to Star Wars opening last night)
  • SSH x20 (started regular then increased the tempo to warm everyone up)
  • Mountain Climbers x15
  • Flutter Kicks x15

Mosey to Roundabout and spread out. Do as many reps as you can while PAX completes a round around the roundabout.

  • Dads/Merkins
  • 2.0’s/Frog Jumps around the roundabout
    • Switch and Repeat
  • Dads/Bear Crawl
  • 2.0’s/Curb Jumps
    • Switch and Repeat
  • Dads/Squats
  • 2.0’s/Lunges
    • Switch and Repeat

Mosey to Field of Pain.

Time for 4 Corners.

  • C1 x10 Burpees, Big Boy Sit-ups, Squat Jumps
    Sprint to next cone
  • C2 x10 Merkins, LBC’s, Split Jacks
    Sprint to next cone
  • C3 x10 Shoulder Taps, Freddy Mercury’s, Monkey Humpers
    Sprint to next cone
  • C4 x10 Crab Cakes, Sweat Angels, Squat
    Sprint to the first cone

Circle Up! Time for Deck of Death.

Each 2.0 draw a card from the deck and the PAX performed the number of reps based on the card.

  • Diamonds: Merkins
  • Clubs: LBCs
  • Spades: Burpees
  • Hearts: Squats

Burpee Tag was next. If touched, drop and do burpees until unfrozen by a team member. Kids tag dads first then switch to dads tag kids.

Next up, Tug of War. We did various combinations here and everyone had a great time doing them.

Time to finish up at the Field of Pain.

MARY all IC

  • Al Gore for 60 secs
  • Plank for 60 secs
  • Flutter Kicks x10
  • Freddy Mercury’s x10
  • 6 Inches x10
  • The Dolly x10
  • Bobby Hurley’s x10

COT

  • @no-see-um took us out in prayer while YHC was taking some video and photos.

Moleskin

  • We had a great time with our 2.0’s today. After our workout we headed out to the local Firehouse to deliver the newly collected toys from the night before. Kids got a chance to deliver the toys and then explore the Firehouse. They even got a chance to use a fire hose to make some rainbows in the sky. Everyone had a blast and it was priceless to see their faces.
  • Our official first Third F was a success and I want to thank all the men of F3Lutz for their donations as well as their time. We shall do more of these in the near future.
  • As always, proud to be part of this cause and proud to be able to lead today’s Q.
By | 2017-12-16T20:27:31+00:00 December 16th, 2017|Back Blasts|0 Comments

About the Author:

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

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