500! at The Lions Den 11/13/19

QIC: Moneyball

Date: 11/13/2019

PAX: The Count, Blindside, Chum

AO: Lions Den


21 degrees and breezy……..


Slow Willie Mayes Hayes x 10 IC, SSH’s x 25 IC, Fast Little Baby Arm circles forward and reverse x 15 IC, Keep arms Up, Squatting Cherry Pickers x 15 IC, Hold Squat w/Shoulders Presses x 15 IC, Slow Merkins x 20 IC, Forward Fold silent count, Frog Squat silent count, SSH’s x 20 IC, Mosey around the track……

The Thang


Start at the pad behind the field goal.

PAX to do 100 reps of these exercises (Merkins, LBC’s, Lunges, Imperial Walkers, Flutter Kicks) then take a lap of the track, we’ll do this 5 times, hence the title 500! PAX must do 100 of each exercise by the completion of all 5 rounds, e.g. you could 20 of each exercise per round before you run the lap. 100 reps then take a lap, rinse and repeat.

When PAX is finished with all 5 rounds mosey to the football stands.

25 dips then 25 reverse merkins on the bars (lay on your back and pull up) Rinse and Repeat until time is up…

Mosey back to pad. PAX had time for a few stretches to warm down, Slow Willie Mayes Hayes x 10 IC and Forward Fold silent count…. TIME!


The PAX were few but the effort was Huge! Half the battle was getting out of bed especially when its 21 degrees outside. Men who will show up in these conditions will show up when life gets tough and you need help…F3 is more than a workout.


Double glove kinda of weather…We warmed up fast and didn’t stop until it was over..Had the 80’s rock tunes cranked up on the bluetooth, music makes any workout better!! Period!


Ridgecut Convergence 11/16/19 at the Brainerd BX soccer field. No Landfill or Battery.

Thanksgiving at HILL CITY 5:30am

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