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