19 Track and field stars appeared ready for the gloom events of the day, had they known what was planned, maybe they would of been Mighty Junglers or went to Race City! Meh, you chose somewhat wiselier?
*Note: Wiley from Davidson, Big Wheels, Yoyo and Evinrude aren't on the site
#Disclaimer
KBs and PIPE (I love PIPE) were issued to all that arrived and we mosey to the artifical surfaces of BRP for Warm-O-Rama.
SSH x 10
Hand Release merkins x 10
Imperial Storm Squats x 13
Cotton pickers x 10
Toy Soldiers x 10
Mosey to Track for the track event- Team Broad Jump Burpee Mile
Partner FastHole with SlowMosey'er
Partner A: Broad jump burpee
Partner B: runs lap around track until he catches Partner A
flip flop repeato until both partners complete 4 laps (ish)
Mosey back to the Field for Team WODs
Round 1
Farmer Carry 2 KBs or PIPE (Have I mentioned I LOVE PIPE) x 60ft
Burpees x 10
Bear Crawl 30 ft
Crawl Bear 30 ft
SOPs (Squat overhead Press w/ KBs) x 5
Monkey Humpers x 10
200 yd run
Round 2
Farmer Carry 2 KBs or PIPE x 80 ft
Burpees x 15
Bear Crawl 40 ft
Crawl Bear 40 ft
SOPs x 7
Monkey Humpers x 12
200 yd run
Round 3
Farmer Carry 2 KBs or PIPE x 100ft
Burpees x 20
Bear Crawl 50 ft
Crawl Bear 50 ft
SOPs x 8 (because Bagboy)
Monkey Humpers x 15
200 yd run
Circle up for MARY
Homer to Marge interspersed throughout
Dying Cock roach x 10
Single leg dolly (L/R) x 5
Single leg flutter (L/R)
Dolly x 10
Flutter x 10
LBCs x 10
W x 10
Windshield Wipers x 10
Merkin jacks x 5
CoT
Naked Podium Moleskine
1. The cars and men kept rolling in this morning. What a fine group of athletes for track and field day! THM building a strong AO! Thanks for the opportunity to lead as an out of town guest:)
2. I blame all this on Thug! He along with Bama EH'd me via a church bulletin. Always good to have you among the PAX brother!
3. The bromance of Bagboy and Special Sauce is alive and well. Note Bagboy always stepped to out during the WIB to look squarely into SS eyes as they monkey humped! (Not that kind of workout guys!). By the way, you NEVER, EVER make eye contact while monkey humping. THM, I was merely making assumption that not everyone's tail bone was touching there ankles. Were you guilty?
4. Good to have Davidsonians come south of the border today! Thanks Duvall for always making your way south. Also, good to meet Wiley at Starbucks Friday. A quick EH to post at BRP, and bam! there he is. Great seeing you brother!
5. Always good to have a partner in the clown car this morning. Big Wheels, you're geting stronger brother! Keep getting after it.
6. Yoyo makes his 3rd appearance to F3. Young man is strong and getting stronger. Nice work today. Oh, don't lock your keys in your car next time!:)
7. WaffleHouse's fancy GPS spacewatch says the route of this workout spelled 'NO'. That was pretty cool to see that. It was intended of course.
8. ALWAYS remember, Uncle Rico's cryptonite is crawl bears!
9. Nice work on the Track side, the group completed the Team Burpee Mile in 22 minutes! S-T-R-O-N-G
10. That WIB, although easy on paper, increasingly woggles the snot! Kicks my arse every time!
11. Evinrude is back in the gloom. It's nice to see you out brother. #Kotter No more!
Always a pleasure to lead a great group of men. Thanks for the opportunity. Remember, someone, somewhere is looking for this thing called F3. All you have to do is make the ask, often. #GiveItAway men.
Lead on, brothers!