Bearmuda Triangle

AO:  The Patriot

QIC: Lucius

PAX: Bone, Flutie Flakes, Hightower, Lazlo, Poe, Lucius; FNG joined for part of workout, but had to drop out–we hope to see him again soon.

WARM UP: SSH; Arm Circles; Wind Mills; Downward Dog; Merkins

THA-THANG:

3 x Bearmuda Triangle:  PAX bear crawled between 3 cones spaced 35 yards apart, performing a rest exercise at each until relieved by another group of bear-crawling PAX.  Rest exercises included Merkins, Squats, and Cinderblocks (overhead press; curls; shoulder-to-shoulders).

After completing first triangle circuit, PAX performed:

Ring of Sandbag:  PAX circled up and passed a 50-lb sandbag from man to man.  After passing the bag, each PAX performed a burpee, then recovered to receive the bag again.

After completing second triangle circuit, PAX performed:

Point-to-Point Sprints:  Groups of PAX took turns sprinting from one corner of the triangle to another.  And back.

After completing third triangle circuit, PAX performed:

Railroad Tracks:  First PAX dropped to low plank. Second PAX jumped over first PAX, ran 5 yards beyond him, and dropped into a low plank. Third PAX jumped over first and second PAX, ran 5 yards beyond PAX 2, and dropped into low plank.  Etc. Continued all the way around the triangle.

Another Ring of Sandbag:  Same as the first.  A little bit louder.  And a little bit worse.

Only 300 meters of bear crawl today, but a nice little workout nonetheless.

MARY: Round-robin Abs, including protractor, 100 x LBCs, and Russian Twist.

COT:   There was an article in the Washington Post yesterday about fitness trends for 2019, which cited (1) wearable technology; (2) group fitness classes; (3) interval training; and (4) bodyweight exercises as trends to watch.  We don’t like to throw-around the word “trendsetters,” but F3 combines many of these “trends” (short of an Apple watch) into a fulfilling package.  We all find inspiration from this group.  Thanks for being here.  And for challenging each other to be better.