With the welcoming of hurricane Sally, I thought it would be a good idea to move today’s Fury workout to the gazebo. It’s been a while since we’ve had a stationary workout there anyway, and with week 3 IPC breathing on the back of our necks we needed to save our legs.  I was pleased to see four other gentlemen arrive to enjoy some Fury fun.

5:01 – disclaimer (whoops)

The work:

A ladder of exercises, adding a new exercise every round, each new exercise is increased by 5 reps. (9 total rounds)

The exercises:

5 squatin’ bonnies
10 planking tricep extensions
15 decline merkins
20 pistol squats (10 each leg)
30 dips
35 stepups
40 scissors
45 calf raises
50 forward lunges

The finisher:

30 sec low plank
30 sec right arm/left leg plank
30 sec left arm/right leg plank

Recover

COT:

IPC week 3….. do it. F3 Classic City (Inspector Q) on the 26th.

Prayer requests- Weaver and his M, Blue’s daughter and twins, and all those with things going on.

One year ago today I became part of the brotherhood that is F3 Greenwood. I had no idea what I was getting into, especially during IPC. I liked it enough to stick around, and I am thankful I did. Since entering the gloom I’ve been surrounded by such a great group of men, and  I am better because of it for sure. F3 is more than a workout.

I’ve got more coloring to do,

Crayola