The one and only Chuck Norris turned 77 yesterday. He’s a screenwriter, a film producer, an actor, and most of all a kick-ass martial artist. We dedicated today’s beatdown to this living american legend; and YHC threw in several of the best Chuck Norris jokes along the way. An example you ask? how about this one; Chuck Norris once threw a grenade and killed 50 people, then it exploded. Or, Chuck Norris can kill two stones with one bird. Or, Chuck Norris’ tears can cure cancer, too bad he has never cried. Or, Chuck Norris is the only person on the planet that can kick you in the back of your face, etc…
Here’s a semi-accurate account of what went down:
Mosey up to circle for warmups:
1) First exercise was named the Chuck Norris, we performed 30reps (rapid punches)
2) Next exercise was named the Chuck Norris, we performed 20reps (gut kick knees)
3) Our Last warmup exercise was named, you guessed it, the Chuck Norris, we performed 15reps (squat punches)
Mosey to rock pile (retrograde) stopping for the six and performing 10 merkins (IC) at various spots. Arriving at pile we owed 17merkins more for 77 total.
Grab a rock for user’s choice 77 reps of any combination from the following list: curls, overhead press, bent over rows, or skull crushers.
Bring rock into field and leave it on the sideline at mid-field. Mosey to center for a half-time MARY holding legs afloat between all calls until Recovery signaled. The order is fuzzy, but probably was 6″, 45, 6″, dolly, 45, Rosalita, then LBC and 6″ to end it.
Next, Partner up at the rocks we all dumped earlier on the line. PAX 1 runs perimeter w/rock to the opposite half-field point, PAX 2 meanwhile is doing AMRAP of 7 star jumps, 7 squats, 7 plank jacks until he hears PAX 1 call his name at the end of his run. PAX 2 then grabs his rock and heads over to meet his partner who has begun his AMRAP waiting for partner to arrive. Around and around we went until all PAX carried rock around field 3x.
Mosey to center of the field, circle up for a merkin wave. Continue in this fashion, holding plank between reps until we reached 10; thank you crack for keeping count, that part slipped my mind. Recover. Next we did a squat wave, holding air chair and standing up on your turn to return immediately to air chair. PAX actually began throwing their arms up to add a little realism to the wave.
Lastly, we ran an indian run in two lines around field for 2 laps – then over to the flag for MARY. YHC called on a few PAX to lead an exercise. Thank you davito, moonshine, cookie, and crack for contributing.
Flo’s family needs all our prayers. His father has lost the fight in his battle with cancer – if we can help in any way Flo, please let us know.
Prayers for continued F3 growth so we can share the positive impact F3 has with those who need it
Welcome FNG EZ-go (daniel) in was a pleasure having you in our work out this morning – we hope you’ve found something meaningful to be a part of, I promise you will never regret posting for a beat down
Pre-ruck with mufasa @6am every saturday – follow twitter for details week to week. Go Ruck!
Great work by all out there this morning, Chuck Norris would be proud!
Always an honor to lead –