I’m Going to Show You How Great I Am…

I’m Going to Show You How Great I Am…

Workout Date:





Hojo, Beefsteak, Killington, Skippa, Vroom (FNG), Humpback, Kiwi (Respect x2), Laces, First Base, O'Douls (AO Q), Hedgehog (QIC)

The Thang:

Conditions: 77, HUMID x2

Pulled on to the lot as Kiwi and O’Douls were passing me on their pre-run. In all we had 10 PAX at 1 minute warning and Killington rolled during Imperial Walkers. 11 PAX total, including an FNG (EH’d by Humpback). Good numbers with 2 local Birthday Q’s taking place.

F3 Misson.

The Warmup (COP)

  • SSH x20 IC
  • TTT x15 IC
  • Imperial Walkers x15 IC
  • Cherry Pickers x15 IC
  • LBACs x15 IC hold
  • LBACs (Reverse) x15 IC hold
  •  5 principles of F3 for FNG
  • Overhead Claps x15 IC

Mosey to Cross

Turned on our sounds (their wasn’t enough music for some) for the day, CONQUER on Youtube: https://youtu.be/A6OwnNe9nMU

  • 30 Rocky Balboas OYO
  • 30 calf raises on curb OYO
  • SSH’s on the 6

Mosey around parking lot / small field to coupon pile

Take coupons to concession stand / press box area behind home plate.


The Beatdown

All performed individually.

  • 11’s – Bench Dips, Merkins
  • 11’s – Squats, Step Ups (on bench)
  • 10 count
  • 50 Overhead Block Presses
  • mosey around field
  • 50 Bent Over Rows
  • mosey around field
  • 50 Curls for the Girls
  • mosey around field
  • bye O’douls
  • 50 Tricep Presses
  • mosey around field
  • 10 count


  • Mosey to right field corner
  • 15 Flutter Kicks (1-5, 11-15 were Rubber Flutter Kicks)
  • Mosey to center field
  • 25 American Hammers called by Humpback
  • Mosey to left field corner
  • 25 LBCs IC called by HOJO
  • Mosey to coupons behind homeplate
  • Big Boy Situps using coupon to hold feet AMRAP

time called

return coupons and meet at flag


Stretch: OYO

Count-O-Rama: 11


FNG: Welcome to F3 Vroom!



  • 2.0 workouts continue tonight at WWP Clubhouse, 6pm
  • July 16th – Freed to Bleed
  • Upcoming Sasquatch race was discussed, check slack for details (there is a virtual available at Warthog)
  • 10 Year is in Wilmington on 10/7


Prayer Requests:

Lifted up Praise for Kiwi’s Daughter and her fundraising success (best of luck on her internship!). Prayers for F3 brothers who are traveling this week and prayers for Humpback’s father as he is having some medical issues.

YHC Prayed us Out.

Honored to Lead and thanks for the support.


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