F3 East Pearland

18 brothers left the comfort of the their bed to meet in the GLOOM at 6:30am this cool Saturday morning…

It was successful Saturday beatdown at the Iron Horse.

Well done /DC, Oregon Trail, , , & Kisses, , Shots, April Fools - FNG, Tom, , Petri - FNG, Enough, Tap, , , , ? & YHC.

Warm Up -
- abe virgoda - 10IC
- SSH - 20 IC
- GG - 10 IC
- Static stretches (runners, toe touches)
- 2 rounds of the Worm - /DC was putting on a clinic outrunning those young guns.

Thang - 8 Level Ladder of Lucious Lifting of Cindies (cinder block)

Brothers grab a partner.

8 cones are give or take 10 yards apart. While one brother stays a base completing Iron Horse Burpees, the other grabs their cinder block and carries it to the first cone and completes 10 cinder block curls.

Once complete, they run back to the start and switch roles with their partner. Their partner cannot leave until they fully complete whatever Iron Horse Burpee (IHB) they on in when their partners returns. Once completed, the replacement PAX starts off on IHB's and the other runs to the first cone, murder bunnies the Cindy to the second cone & completes 20 curls. The PAX continue this cycle (10 additional curls each cone reached) until they reach the 8th cone where they complete 80 curls. Then PAX (F3 brother)work down the later, but completing bent over rows instead of curls.

What's an Iron Horse Burpee? - > This movement combines the best of the Navy Seal Burpee with BDE Burpee. Go down to complete a Navy Seal Burpee (at the merkin point you do 3 Peter Parker hand release merkins) and when you rise up to finish the burpee you do BDE Burpee (jump into a lunge on each leg followed by a squat then jump into the overhead clap).

Once we completed the full ladder we always pick up the 6(no brother left behind).

Then, we took a jog around the parking lot and completed a few stretches to warm down.

CoR
Two new FNGs(F3 brothers) joined us this morning and got their call signs(Nick names). Welcome Petri & April Fools.

AoR

Prayer request.

Coffeteria & Burritos

Thankful to have the opportunity to lead,

- Hotbox

Great turn out for our 5 year anniversary of F3 The Iron Horse