Always 70 and Sunny
Always 70 and Sunny

5 men 4 bands


5 F3 brothers showed up for a Monday after work gym session outside. YHC had 4 work out bands (50#, 40#, 30# and 20#) to use and here is how it went down:


15 SSH, 10 DQ, 14 Helicopters, 15 Arm Circles (10 small 5 big), Reverso, 20 LBC’s, 10 Scorpions, and 20 merkins.


We start with a Triple Check with a 2 man group(1) and 3 man group(2). Group 1-performed Squats while Group 2 ran a school side yard lap (about 400 M), switch Group 2 squats and Group 1 Lap. 2nd rotation Group 1 LBC’s while Group 2 ran lap. Switch Group 1 Ran lap and Group 2 LBC’s. 3rd rotation, Group 1 lunges while Group 2 ran lap. Switch Group 2 lunges and Group 1 ran lap.

Mosey to Jungle gym by Basketball court. and we set up stations for a triple check.

Station 1- Shoulder raise with 20# band.

Station 2 – Band pull aparts(30#) with elbows at shoulder height.

Station 3 – Tricep extension (40#) men rested on knees to have proper tension of Banf.

Station 4 – Bench press with 50# band

Station 5 (Timer) Suicides on the BB Court.

All of the Pax would perform AMRAPs on the bands while one member(Station 5) Ran suicides. When suicides were finished runner went to station 1, station 1 to 2, 2-3, 3-4 and 4-5. WE performed a triple check of these stations for a solid band work out.


We head to South Brick wall of school. BTW – then each member performed 5 Shoulder taps each side. We returned to wall sit, 10 Donkey kicks, Wall sit, 10 donkey kicks then BTW, 2 count shoulder tap 1-rep, wall sit, 10 Donkey Kicks, wall sit and finally 10 Donkey Kicks,

Namerama, Numberama

YHC took us out.

Cheers everyone….CB


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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