Date: 2026-10-10
AO: Tar Pit
Q: LeMond ,
PAX: T-bone, LeMond, Da Vinci, Panhandle
FNGs: None
COUNT: 4
– Warmorama
– SSHs
– Imperial walkers
– Mountain Man poopers
– Back-stepping lunges
– Arm circles
– The routine here is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. – Exercises:
– Merkins
– Squats
– BBSs
– Werkins (Wide-arm merkins)
– Lunges
– Burpees
– Bear crawl between 1 and 2; crawl bear between 2 and 1
– Yoga break
– Cat/cow
– Lie down prone, lift left left, then right leg.
– Round 1
– Rifle-carry up to the top of the ramp.
– 10 blockees OYO.
– 20 4-ct LBCs
– 20 4-ct flutter kicks, holding coupon
– 20 4-ct decline shoulder taps
– Banana rollovers, 30 sec each position.
– Suitcase carry to bottom
– Uneven merkins: 4-ct
– Round 2:
– Rifle-carry up to the top of the short ramp.
– 10 bent-over rows
– 20 4-ct Freddie Mercuries
– 20 4-ct Box cutters
– 20 4-ct slow American Hammers with coupon
– Suitcase carry to bottom
– Back-to-back passes: 10 in each direction
– Moleskin
– Q told a story about how his daughter got her leg stuck while seated in her Tripp Trapp high chair and how he was able to free her by unclipping part of the chair. – The clip was small and required great finger strength.
– His M asked how he was able to do this and he responded: “carrying large cinderblocks around”.
– The point isn’t to brag; it’s to say that the workouts we do at F3 serve a purpose and give us strength in unexpected ways.
Tags: Tar Pit, T-bone, LeMond, Da Vinci, Panhandle
