11 dedicated F3 men met at Grid Iron this AM only to find 3 Cap One employees doing their own workout on “our field.” Of course we invited them to join, and after a warm up we went to the Grid Iron for the following:
Ab-Beast of 6 sets of: WW IIs, WW Is, Crunchy Frogs, Heels to Heaven, Side Crunches, and American Hammers…all while jogging the 100 yards between each set. We interrupted the fun for 2 rounds of 10 Burpees, and a series of Crab Walk and Bear Crawls up and down the hill twice each…followed by The Merkin Clock while on the hill.
After that we did a Jack Web of Merkins (never get enough Merkins) and Air Presses, followed by 2 sets of 20 count for Squats, Step Ups, and Bulgarian Dips. After legs we went to arms for 3 count of 20 Dips and then off to the wall for 3 rounds of Balls to Walls, Milkers, and Invisible Pass the Coupon.
Never understood the names of our 3 Cap One friends and since they left 10 mins in to Ab-Beast, we’ll just dedicate this workout to them.
