Video linked is the band Perpetual Groove covering Paul Simon.  I can tell you this, if you don’t get happy listening to this song, I cant help you.  The song is entitled, “I Know What I Know”.  And I know this, F3 has made all of us better over the past year or so.  More on this below.  (By the way, PGroove is playing next Tuesday in Greenville.  I’ve got a group of about 15 going and would love for anyone to join us.  I’ll buy your ticket).

11 PAX showed up for a workout led by YHC.  Most of the PAX have caught on to the fact that Fury typically has a run component.  Today’s workout was no different, as we made a lap around Fury land with some serious hill work mixed in with stops at Junior and Fury Road.  Don’t let Capri fool you, he knows he enjoys it and always kills it.

I will say that the Jump Lunges>Jungle Boi Squats was a real crowd pleaser, especially after ascending Junior.  Here is how it went down.

The Thang:

Fast Mosey to Junior

#1 – 10 min AMRAP

21/15/9

Sprint to light post at top of Junior and perform 21 jump lunges, 15 Jungle Boi Squats, 9 V-ups.  Back and forth with work at each end.

Fast Mosey to Fury Road

#2 – Dora 3, 2, 1 – 10 Minute Cap

Partner Up.  Split the work.  P1 runs to first Merrywood entrance, performs 5 hand release merkins and returns.  Meanwhile P2 is performing work.

Cumulative Work

300 Air Squats, 200 Plank Jacks, 100 Burpees

(We did not get through the burpees before time was called)

Indian Run to Pullup Bars

#3  – OYO work

20 Pullups

20 Dips

20 Monkey Humpers

COT

• Duggar led us in another epic prayer
• Refugee has lost an astonishing 40lbs since his jump over the fence to join F3 in December.  Congrats!
• 4 PAX enjoyed 2F at Starbucks post workout.  Uncle Buck joined from Shipyard as well
• Uncle Buck went on to tell us that he has lost 50lbs since joining in January.  Congrats as well!
• Great work by all.