Isolation Concentration


PAX also included: Ball-Drop

A strong and seemingly eager PAX of 9 F3ers gathered in the gloom, with for a cinder block boot camp beatdown at the state-of-the-art big green gym of Lake Forest Church.    

Warm Up:
SSH x 10
Windmill x 10

Mosey:
.50 mile around parking lot

Grab a 10” cinder blocks from the stash:
Louis Zamperini to Pull-Up Bars

The Thang:
Pull-up x 10
Blockee x 10 (burpee with block, and shoulder press)
Everyone’s favorite Mary exercise x 10 (2 rep cadence), round-robin
All of this x 9
Set 8 included 3 block skull-crushers per blockee rep
Set 9 included 3 block curls per blockee rep

Total Pull-Ups = 90
Total Blockees = 90

Beginning Temperature: 50F
Weather conditions: Dry
Total time: 45.00.00

Moleskins:
1.  We decided to focus on back, legs, and shoulders today.  A few exercises were deleted form the plan due to blockees and pull-ups taking much longer than expected. 
2.  We passed the entrance to the blocks on the third lap, but corrected our mistake – everyone seemed to be glad we weren’t about to take another lap.
3.  Night light needs fixed at block stash – kinda scary back there.
4.  Once again, it was a real honor to lead the PAX today in the Samson WO.  Thanks to Limburger (who left a note with flag – apparently shooting commercials) for the opportunity.  A lot of tired looking faces at COT, but everyone hung in there without any BS calls.  Nice work men