AO: The General
QIC: Maj Payne
The PAX: Lucius, Traveler, Firewalk (DRPAX from F3 Omaha), Rogue (M)
The weather was muggy, but the PAX posted in the gloom undeterred. Today would prove to be a doozie. H/T F3Churham My Little Pony for the beatdown idea. Here’s what we did:
WU:
5 Burpees OYO
WMH x 10
10 Burpees OYO
Cherry Pickers x 10
IW x 15
15 Burpees OYO
LBAC x 15
Reverse x 10
BWS x 20
20 Burpees OYO
The Thang: Line up on the goal line to tackle a series of travel suicides with escalating multiples of 5’s mixed in:
Start with 5 reps, travel 3 10 yards, do 10 reps, reverse travel back to start, travel 20 yards, do 15 reps, reverse travel back to start, travel 30 yards, do 20 reps, reverse travel back to start.
Round 1 – Merkins, Bear Crawl, Crawl
Round 2 – Jump Squats, Lunge Walk, Walk Lunge
Round 3 – Hello Dolly, Crab Walk, Walk Crab
Round 4 – Carolina Dry Docks, Bunny Hop, Reverse Bunny Hop
Round 5 – shorten the travel to 5 yards, 10 yards, 15 yards for Peter Parkers, Traveling Merkin – right hand lead out / left hand lead back.
Mary: Around the horn for some American Twists, LBCs and other assorted exercises
COT: Always an honor to lead the PAX. Go out in the world and make it a better place, remembering that everyone has their own battles. Respect that fact as you work to influence them to a position of advantage.
Aye!
F3 The Capital 