Couldn’t have asked for a better day as 24 men gathered at Arcadia Park for the 3rd installment of F3 Phoenix. Our brethen from Charlotte had laid a solid foundation in the first two weeks and now turned the reins over to Dreamliner, Rocketman and Van Winkle. Big shoes to fill, but having 24 men ready to get after it made it exciting. Here’s how it unfolded.
Van Winkle got the first nod. After the usual disclaimers (mostly taking zero responsibility for anything bad about to happen, including the occasional brain farts that happen when one Q’s), time to mosey to the field for a little COP (Circle of Pain).
Alternating exercises with declining burpee ladder, from 10 to 1.
15 SSH IC, 15 IW’s IC, 15 squats IC, 15 Seal Jacks IC, 15 Mountain Climbers IC, 15 Plank Jacks IC, 15 Makhtar Jai’s IC, 10 Monkey Squat Thrusts OYO, 15 Peter Parkers IC, 15 Heels to Heaven IC
Mosey to concrete benches for 4 sets of Derkins, Dips and Freddie Mercury’s, starting with 20, then 15, 10 and 5.
Smoked muscles just in time to hand it over to Rocketman so he can turn up the heat!
Mosey to the pull up bars for 3 sets of 3 exercises. 15 hanging knee ups from bars, 15 lunges each leg, 15 step ups each leg at picnic tables. Plank it up while waiting for Pax to finish.
Mosey back to other side of field for 11’s at the fence. Start with 10 reverse crunches while holding on to the fence, then 1 Mike Tyson (you can thank My Sharona in Charlotte Metro for introducing the Mike Tysons). Then 9 and 2, 8 and 3 and so forth. Idea behind 11’s is to create a burn. This did its job!
Dreamliner’s turn to put the finishing touches on the day. Split into two teams (by shirt color) for Ultimate Frisbee. Makeshift goals at either end of field. First drop of Frisbee results in a 5 burpee penalty, then 4,3,2,1. No more penalties until a score, but reset after score. Running and burpees at the end of the workout? #tonguesdragging.
Mosey to Shovel Flags for COT. Dreamliner said it best…what F3 has meant to him. It’s not all about the workouts. This can change your life.
Heartfelt takeout by Dreamliner after reminding us of the message in Hebrews 10-24.
The Pax of F3 Phoenix for the 3rd week of the journey:Priorities, Tool Box, Globetrotter, Bobcat, Tweeter, Spaetzle, Long Board, Dial Up, Stark, Huggies, OSHA, Sand Bag, FNG Bicard (I’m not sure about this one), FNG Rock Star, FNG Lobster, FNG Caesar, FNG Sully, FNG Two Step, FNG Boom Box, FNG Fuego, FNG Road Rash, Rocketman, Dreamliner, Van Winkle
Fantastic time in Phoenix and looking forward to the journey continuing. Two of Charlotte Metro’s finest on hand for Saturday’s workout (March 31)- Rev Flo-Rida and Hoedown. Mumble chatter will be in abundance. Just ask Rev about the movie “Scent of a Woman”. You won’t be disappointed!
Dreamliner, Rocketman and Van Winkle