AO: The Patriot
QIC: Lucius
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 …
THE WARM-UP:
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
THE THANG:
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.
THE MARY:
40x Flutter Kicks
THE COT:
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.
