Well no appearance by Mr T this morning, however 8 PAX did post eager to get a jump start on the New Year with our first of 4 quarterly PT beatdowns.  Perfect weather conditions in the low 70’s with a cool 10mph breeze.  The disclaimer was given and we were off…

WARMUP

  • SSH  –  X10  –  IC
  • COTTON PICKERS  –  X10  –  IC
  • MOSEY AROUND MAILBOXES TO DEAD END ROUND-A-BOUT
  • BABY ARM CIRCLES  –  X10 (each direction)  –  IC
  • INCHWORM  –  X5  –  OYO
  • MOSEY TO DEAD END FIRE HYDRANT

MERKIN TEST

  • 2 MIN PER PAX  –  AMRAP
  • MOSEY TO DEAD END

1 MILE RUN TEST

  • DEAD END WEST TO SUNLAKE NORTH TO FINISH LINE AT NIGHTSHADE
  • AS FAST AS POSSIBLE
  • ONCE COMPLETE SLOWSY TO CORNER OF SERENOA FOR WATER BREAK

SQUAT TEST

  • 2 MIN PER PAX  –  AMRAP
  • MOSEY TO NATUREVIEW BOARDWALK ENTRANCE

BIG BOY SITUP TEST

  • 2 MIN PER PAX  –  AMRAP
  • INDIAN RUN ALONG LAKE TRAIL BACK TO BB COURTS

THE FINALE

  • BEAR SQUARE  –  BEAR CRAWL  –  1 MERKIN FOR EVERY 4 HAND MOVEMENTS  –  2 MIN WORK 15 SEC REST
  • LUCKY DUCKY  –  DUCK WALK  –  1 JUMP SQUAT FOR EVERY 4 FOOT MOVEMENTS  –  2 MIN WORK 15 SEC REST
  • CRABBY PATTY  –  CRAB WALK  –  1 CRAB CAKE (both feet) FOR EVERY 4 HAND MOVEMENTS  –  2 MIN WORK 15 SEC REST

BEATDOWN COMPLETE!!!  –  RESULTS POSTED TO SPREADSHEET ON SLACK

COT

  • Prayers for Vanellope and Endo family friend who recently passed unexpectedly
  • Prayers for Haka 2.0
  • Safe travels for all those DR

MOLESKIN

Even if you just breezed through or skipped everything else in this Backblast I beg you to please pay close attention to this…

  • F3 IS REAL…F3 WORKS…AND F3 IS A LIFE CHANGER…TELL YOUR FRIENDS AND FAMILY!!!

If you could only see the transformations that I have witnessed take place here at “The Ranch” since I was welcomed into the brotherhood it would blow your mind.  These men that come together on a regular basis to kick each others asses, day in and day out, have become family.  We push each other both mentally and physically, help each other out during the beatdowns as well as in our own personal lives, provide a unique way to humor ourselves, pray for each other and even celebrate the holidays together.  I cannot express the thanks to everyone that posts and works their tail off to keep our F3 family going.  I look forward to seeing our group grow and prosper in the future as we are all successful in our own rights!!!  Thank you from the bottom of my heart!!!