16 PAX endured another Rocket lead workout. Including 1 FNG out of Jacksonville FL thanks to Top Gun for bringing him out. Sounds like he is wanting to post again down in the FL region and of course he is always welcome back to our neck of the woods.
Quick run down on the workout.
Had the tunes playing (although there was a slight delay in getting them going). Started off with Rocket – by Def Leppard (go figure), then played various high energy rock tunes.
Grabbed the cinder blcoks and mosied a mit with them to the pull-up bar area where we proceeded to warm-up
Warm ups consisted of 5 Side Straddle Hops. Which prompted a few grumblings from the PAX.
Then we hit the block:
7 Block Webbs and various other block excercises
Mosey to pull-up bars and started a 4 corners routine.
Corner 1 – 10 pull-ups, Corner 2 – 20 Merkins, Corner 3 – 30 Sloooow squats and Corner 4 – 40 Dry Docks. Repeato for 3 of the corners with less reps
Mosied on down to the large traffice circle to display F3 in all of its glory to the passing cars. Did a full circle of planks and jumping over the legs of each PAX, like a chack lacka choochoo (or whatever it is called)
Mosied back up to Copperhead Hill. Quadraphilia up, various excercise at the top. Repeato 4x
Mosied over to the wall of pain. Did a merkin/squat ladder with bear crawls and lunges thrown in between each set.
Mosied to the wall – peoples chair
Mosied back to blocks put them away and finished with 1 mary excercise – airborne mind bender – Mary Jane was curious as to what that was.
Oh and I forgot to mentioned we did 5 Burpees every 5 minutes (or so) OYO.
The PAX thought I was angry about something but nope just wanted to have all around variety. And to expose the FNG to all the various things F3 has to offer.
Thanks,
Rocket