2 are better than 1

The Scene

Hill City. Roughly 60 degrees with a steady rain to start the morning off.

Warm Up

  • SSH IC x 12
  • Windmill IC x 12
  • Cotton Picker IC x 12
  • Alternating Toe Touches IC x 12

The Thang

Mosey to Riverwalk for some sprints.

  • Sprint to first light pole and back followed by Mountain Climbers IC x 10
  • Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
  • One long sprint to third light pole followed by 10 burpees

Mosey under the bridge to get out of the rain

  • Wall sits with Muhammad Ali IC x 15
  • Wall sits with upper cuts IC x 15
  • Wall sits with push press x 21

Mosey to center stage for some box jumps & dips

  • 10 box jumps
  • 10 dips

Rinse and repeat three times
Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.

  • Step Ups IC x 10
  • Incline Merkins IC x 10

Rinse and repeat three times
Quick walk to base of hill

  • 2 sprints up
  • 1 bear crawl up

Return back to Love Shack for some Mary

  • LBC IC x 10
  • RBC IC x 1
  • Flutter kicks x 10
  • Freddy Mercury x 10
  • WW2 sit ups 10


WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10

I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”

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