F3 Wheaton S.H.O.P Beat Down

AO: The Wood

When: 03/31/2021


Number of Pax: 24

Pax Names: 1040EZ, Alexa, Better Call Saul, Binford, Bob Villa, Bunny Hill, Disco Ball, Fish Sticks, Hanger, Hot Boxx, Jellystone, Pi 3.14, Second City, Sparkler, Spirit, StormChaser, Tee Ball, Vern,

Number of FNGS: 0

FNG Names:

QIC: shiplap

The BackBlast:

Due to this being my guest VQ I was excited more than usually. YHC decided to try and go to sleep before 9 knowing a 3:45 alarm was waiting in the morning. Due to the excitement quality sleep was not happening.3:45 the alarm goes off and I jumped out of bed, fired up to get on the move. Out the door by 4:00am to meet some loyal Wheaton PAX at Pete’s market in Glenn Ellen. Off we went – destination THE WOOD! We arrived at 4:40 ready to rock and roll. 1040EZ was there just after us – it was nice to see all the early arrivals!

Goofballs x21
SSH x 15
Picking daisy’s – stretch and hold down the middle, then right, finally left
Standing Quad stretch OYO
Tricep stretch OYOThe

Thang: 25 Burpees to start round 1. There were 5 stations that were AMRAP for 4 minutes with 30 seconds of recovery. QIC would randomly yell “BURPEES” and all PAX would stop, complete 5 burpees, and then get back at it

Station 1:
20 Squats
20 Box Jumps
20 Lunges
15 Thrusters

Station 2:
20 Abyss Merkins
20 Tables Press
20 Dips

Station 3:
20 Bent Over Rows
40 Curls
20 1-Arm Rows
20 High Pull

Station 4:
20 Derkins
30 Chest Press
40 Skull Crushers

Station 5:
30 Leg Lifts
50 Flutter Kicks
50 Double LBCsAfter round 1 we completed another 25 burpees.

Then to make sure we got “better” an additional 10Round 2 consisted of 2 minutes of AMRAP and half the reps. We go through 4 stations and sprinkled in quite a few more burpees.

Burpee count
60 total Before the rounds
Round 1 – 50 burpees
Round 2 – 20 Burpees

Total 130 Burpees

NOR: Katniss, Saga, Sparrow, Tortuga (Respect), DaVinci, Shiplap (Q), Disco Ball, 1040 EZ, Pi, Bob Villa, Bunny Hill, Sparkler, Hanger, Tee Ball, Jellystone, Binford, Better Call Saul, Alexa, Storm Chaser, Vern, Spirit, Hot Boxx, Fish Sticks, Second City (names in BOLD are Downrange visitors)

COT: We praised the Lord for the fellow PAX, for F3, and the ability to push our selves. We said a prayer for Christina, Jon Robb, Bunker, and Saga’s student and their families as they all go through difficult times

Moleskin: F3 has been a huge blessing. To be so excited to wake up at 3:45 to workout out with PAX that I didn’t know shows you the power of this group. Spread the message, we need more F3 in this country!!I’m truly honored and humbled to come Q a workout for you guys. The energy and enthusiasm the group brought was great!

Until next time!