F3 Suncoast Springbreak workout

AO: The Grove

When: 03/31/2025

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Old Maid


Introduction

I just got back from Florida a couple weeks back and I wanted to replicate the F3 Suncoast workout they did out there for Springbreak.

Warm-O-Rama

  • Suncoast Motivators (They are quite different and through off the PAX, just like I was thrown off at their beatdown) from 5
  • Abe Vigodas x10 IC
  • Good Mornings x10 IC
  • Pretzel Stretch
  • World’s Greatest Stretch

The Thang

Thang 1: Split up into two teams and Indian Ran around school in opposite directions
Thang 2: We started off closest to the school then each time I yelled Break we sprinted to the other end of parking lot and completed the exercises OYO then side shuffled back to start and held plank till 6 was in for each letter.

  • S- SMURF JACKS x25
  • P- PATTY CAKE MERKIN x15
  • R- ROCKETTE HILLBILLIES [FOOT DOWN THEN A HIGH KICK] x20 TWO COUNT
  • I- IMPERIAL SQUAT WALKER [SQUAT, ELBOW, SQUAT, ELBOW] x20
  • N- NO SURRENDER x20
  • G- GORILLA HUMPERS x40
  • B-BAT WINGS [20 ARM CIRCLES FORWARD, 20 BACKWARD, 20 SEAL CLAPS, 20 OH CLAPS]
  • R-ROCKY BALBOAS x50
  • E- E2K [ON 6, RIGHT ANKLE ON LEFT KNEE, BRING LEFT ELBOW TO RIGHT KNEE x40
  • A- APOLO OHNOS x20
  • K- KRAKEN BURPEES [BURPEE, AT THE BOTTOM ADD 3 HAND-RELEASE MERKINS] x10

Thang 3: 7’s doing Burpees and Big Boys

Circle of Trust

My CoT talked about my vacation in Florida a couple of weeks back. I took my 14 year old son to Spring Training to visit a few new stadiums. The last 3 years we’ve been having a goal to visit all of the Spring Training stadiums in AZ and Florida. We only have 2 stadiums left to visit in AZ but this year he wanted to go to Florida so we checked off 3 new stadiums on our list. With having a teenager now, hanging out and bonding can be more difficult, I love that we share this recent tradition together and encouraged PAX to find ways to connect to your kids.

Also shared a quote “If you’re not willing to sacrifice to get what you want, what you want becomes the sacrifice”.

Naked Man Moleskin

Appreciate all of the PAX who showed up! Our SPRINGBREAK beatdown went by quicker than I anticipated so I had to pivot and come up with something on the fly. I decided to have us do 7’s with Burpees and Big Boys which helped fill the time and keep the heartrate up!

Special thanks to Hatchet for covering my Site Q duties! He is a top notch SQ!

Thank you to Magic Meta for bringing coffee!

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