10 PAX stepped out of their comfort zones and posted to Fury for an hour long workout that seemed to deliver. Only two fartsack alerts (Alpo and Pusher) although i kind of thought Alpo’s HC was in jest given that he is supposed to run a marathon this weekend. Anyway, temps were cool but just about right for what I promised would be a predominately stationary workout. It went down like this:
Warm-up (Fury Style)
21-15-9
21 burpee block jump overs (complete burpee by jumping over coupon)
21 Thrusters
21 Dips
5 Tire Flips
15 burpee block jump overs (complete burpee by jumping over coupon)
15 Thrusters
15 Dips
5 Tire Flips
9 burpee block jump overs (complete burpee by jumping over coupon)
9 Thrusters
9 Dips
5 Tire Flips
Early finishers complete ab work.
The Thang
Pullups/Merkins/Squats
Work must be done in order (in an effort to avoid bottleneck, some started at top of list and others at the bottom). Max effort. Once you drop/stop, you must run to woods and back. Keep going until all reps are completed.
100 Pullups (10 rep minimum)
5 Tire Flips
200 Merkins (20 rep minimum)
5 Tire Flips
100 Back Squats with Heavy Thunder stick (10 rep minimum)
5 Tire Flips
Early finishers completed additional ab work and curls as blocks were returned to their home.
COT/BOM
- Quality work by all.
- See Qsource pre-blast. Excellent opportunity to develop yourself and your F3 comrades into becoming better leaders.
- Nice to have Nomad in attendance. He put in quality work.
- Meter did his best Hacksaw Jim Duggan impersonation while squatting with the thunderstick held over the shoulder 2×4-style.
- Duggar smoked this workout.
- That warm-up was killer. I was gassed after completing. Looked at my watch and we were only 14 minutes in. That’s Fury for you.
- Biggest tire is the easiest to flip. Reminder that looks can be deceiving. I lived this mantra my whole life. It’s not the size of the dawg in the fight, it’s the size of the fight in the dawg. Unfortunately, the UGA dawgs are not yet an elite team.