7 PAX joined me this morning in the gloom, despite what sounded like a universal binge-eating super bowl hangover. Frontier couldn’t wait for my Casio to strike 5:30 so off we went. I was lingering a little waiting on Soprano, but like the KC Chiefs he caught and surpassed us…
Warmup:
Mosey to the top of the parking lot.
SSH x25
IST x15
Carrot Pullers x15
Toy Soldier x15
The Thang:
Run to the end of parking lot back and forth descending reps of merkins at each side starting at 10.
Grab a block and zamperini (or not) to the other end of the lot.
First Lane: Curls to Fatigue, then run (your speed) to the opposite end. Plank until all PAX present. Flutter Kicks x20. Run back to blocks
Second Lane: Skull Crushers to Fatigue, then run to the opposite end. Plank until all PAX present. LBCs x20. Run back to blocks.
Third Lane: Bent Over Row to Fatigue, then run to the opposite end. Plank until all PAX present. Pretzel Crunch x2o. Run back to blocks.
Fourth Lane: Overhead Press to Fatigue, then run to the opposite end. Plank until all PAX present. WWII’s x20. Run back to blocks.
Pair up. Partner 1 Farmer Carry with the blocks serpentine through the parking lot back to the block pile. Partner 2 Merkins x5, Squats x5 rundown your partner switch and so on and so forth to the block pile.
Mosey back to start.
Mary:
Touch Them Heels x15
LBCs x15
Boat Canoe x15
Homer to Marge x3
Mason Twist x15
Elbow Plank 1 minute
Recover / Recover
Moleskin:
Great way to start out the week with these fine gentlemen of F3. Daytona 500 Wednesday.
We prayed for the unspoken prayers on the hearts of F3 Nation.
See you in the gloom…