Six PAX weathered the cold for an F3 beat down led by Hightowner and Nano.
AO: F3TheCapital – #Delphi
QIC: Hightower / Nano
PAX: Dunder, Mulligan, Highlander, and FNG – Peloton.
Warm Up: SSH 50x, Good Mornings 10x, Arm Circles, Downward Dogs, Willy Mayes Hazes.
The Thang:
1. Hightower lead the PAX for a mosey around Delphi to get the blood flowing.
2. Nano took over for two rounds of “corners,” where each PAX took a spot around the tennis court. The PAX then did 5 merkins and 10 Bonnie Blairs (the hard way) before running to the next spot. This continued for 2 minutes. For round 2 the merkins and Bonnie Blairs were replaced with reverse burpees.
3. Wall Sits: The PAX passed the 25 lb ball back and forth down the line 6 times. Rinse and repeat 1x.
4. Short Circuit: 5 Stations including: 2x ball toss, oblique ball slammers, air squats, seal claps, and bear crawl down and back as timer.
5. -6:03 am, plenty of time for some suicides! The PAX ran suicides on the outer lines of the three Delphi tennis courts. That’s 10 sprints per suicide. Rinse and repeat 1x.
Mary:
Each PAX led a core exercise including superman, flutter kicks, mountain climbers, American hammer twists, Peter Parkers, and 4-count high plank/low-plank.
COT:
Life is short, and tragedy can and often does strike at anytime. Therefore, live in the moment and try to be a beacon of joy and happiness for the people around you.
