AO: The Patriot
The PAX: Cable Guy; Maj. Payne
F3 work outs are held outdoors, rain or shine. Testing this truth, three intrepid PAX gathered at the Patriot on a cold, rainy cyber Monday. Perfect weather for …
SSH; 50-yd Mosey; Cherry Pickers; 50-yd Mosey; Imperial Walkers; 50-yd Mosey; LBACs; 50-yd Mosey; Downward Dog; Cobra Kai; 50-yd Mosey; Michael Phelps
ATMS: PAX performed 15x: Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. All IC.
Moving Three Things: PAX alternated between 75-yd CB Farmer Carry (2 blocks); 75-yd CB Rifle Carry; 25-yrd Sandbag Clean and Toss (50-lb bag). 3 rounds of each per PAX.
Quarter Pounder with Cheese: Starting from goal line, 25-yd run; 25 Merkins; return to goal line; 5 burpees (the cheese), 50-yd run; 50 BWS; return to goal line; 5 burpees; 75-yd run; 75 Plank Jacks; return to goal line; 5 burpees; 100-yd run; 100x Air Press; return to goal line; 5 burpees. Rest burpees throughout to pick up six at end of each run/exercise set.
25-Yard Carry: PAX moved coupons 25-yard increments, with rest exercises between. Method of movement included Sandbag Carry; CB Rife Carry; CB Famer Carry (2 blocks). Rest exercises included a mix of Lunge Steps; Alternating Shoulder Taps; Tempo Merkins; Merkins; Copperhead Squats. 200 yards total movement.
Bear Crawls: 25-yd Bear Crawl; plank to pick up six; 25-yd Bear Crawl.
40x Flutter Kicks
Thanks for coming out. Good things come in threes. Each day, look for three good things that happen to you. If they don’t happen by mid-Afternoon, make them happen. Reach out to a friend you haven’t spoke with in a while, reflect quietly, do a good deed, or make someone smile.