Digiorno lead 3 PAX (1 FNG, Snowman) in a short circuit training, then got crushed by Zartan’s Ruck Training #woof #shortcircuit #F3Counts @F3villeBlackOps

3 PAX: Digiorno Q, Zima, Snowman (FNG)

YHC called the BlackOps late yesterday afternoon after getting word that an FNG was ready to start getting better. Zima answered with an AYE and YHC knew that it would be a good morning. As I searched the Rolodex of workouts on the interwebs…I mean in my brain, I thought it would be nice to start out with some circuit training. A good balance between Arms, Back, Legs, Core. It was all good until we met up with Zartan and the for his Hella Ruck Training. By Hella I mean Awesome Beatdown.

Here’s the Thang:

ARMS…10 Merkins, 10 Dips, 10 Derkins, 5 BOYO’S, 15 Curls

BACK…10 Single arm coupon rows each arm, 30 Superman’s, 15 Coupon rows 2 arms squeeze shoulder blades, 20 Superman’s

LEGS…20 Air squats, 20 lunges (10 each legs), 25 calf raises, 10 jump squats

CORE…30 sec plank, 50 LBC’s, 30 Freddy Mercury’s, 30 sec plank

We repeated this again…only made it to Lunges before meeting up with 5 HIM’s for a Zartan Ruck Training Crusher for 15 minutes. Check out his BB, prob more entertaining.

Time was called. COT NOR

Zartan called the 6, great story on his name. Ask him about it.

BOM, Intentions

Some of us do this 1x a week and some do it almost every day of the week. No matter what, we are all in this together to get better.

The level of support and encouragement is amazing and I am blessed to have been introduced to you all and to be able to call you my friends.

✌️🍕