The Chris Berman: Back, back, back, gone!

The first workout of October was dampened by menacing skies and a frigid breeze. The majority of F3 LV one-timers hid below the warm covers of their fart sacks with the exception of Flame who had an excused absence to support a breast cancer charity run.

Only the studs posted; Uptown Girl, who has more testosterone that his feminine moniker would indicate, and Geter, whose stubborn adoration for the NY Mets earned him a misspelled nickname and constant reminder of his profound jealousy of raw talent and a legacy of success, everything that Mets fans dream about. The chaps managed to finish ahead of the Q, Neon, in the first event — getting to Creamery park — with anticipation of being whipped into a sweaty frenzy.

WARM-O-RAMA

  • Jog, arm circles, leg swings, leg lifts and high knees
  • Square run: front, left slide, backwards, right slide x 10
  • Caterpillar

THE THANG:

  • Mosey to the fitness park and commence the Berman
  • Pull-ups to failure; overhand grip
  • Lunges
  • Back press
  • Assisted Pull-ups to failure; overhand grip
  • Assisted Pull-ups to failure; underhand grip
  • Hanging abs
  • WWI sit-ups
  • Ab lifts

Mosey down the hill…

  • Walking lunges, sprint up hill, 20 burpees
  • Walking lunges, sprint up hill, 15 burpees
  • Walking lunges, sprint up hill, 10 burpees
  • Walking lunges, sprint up hill, 5 burpees
  • Wind sprint across soccer field, 20 push-ups
  • Wind sprint across soccer field, 20 sit-ups
  • Wind sprint across soccer field, 15 push-ups
  • Wind sprint across soccer field, 15 sit-ups
  • Wind sprint across soccer field, 10 push-ups
  • Wind sprint across soccer field, 10 sit-ups

Cool down Jog

Count-O-Rama – Uptown Girl, Neon. Geter did back, back, back and then gone! MIA at Count-O-Rama

Announcements: Saturday 7:00 workout, AO TBD

BOM

FaceTime call with DarkHelmet and the PAX at Rock Hill, SC

Kudos to those in Fort Mill / Rock Hill SC for their hard work and diligence to group F3. Your growth and passion is inspiring to us!

 

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