12 men met at Lake Forest Church on Monday April 3, 2017 for the Revenge of the Sword.
F3 welcomes Scud.
Warmup: 26 SSH, 10 merkins
Pain Station #1
Split into two groups.
6 men run left, 6 men run right.
Run the rectangle of the parking lot and meet at the bottom of the lot, in the middle.
10 LBCs, 10 Partner Plank Jump Overs, 10 derkins.
Run back to the top of the parking lot and repeat 10, 10, and 10 same exercises.
REPEATO X 2 more rounds
PAIN STATION #2
On the line.
*Broad Jump Burpees across the short side
Fast Jog the long side
Sprint the short and stop.
**20 burpees
Sprint the long back to the pull up bars
Round 2
*Backwards run
**20 jump squats
Round 3
*Inchworm merkin/Lunge walk
**20 single count lunges
ROUND 4
Partner up
Partner Carry the short
Sprint the Long
Flap Jack
MARY
Bam Bams x 7
Finish with 2 min to spare.
ScrapSkin
1. The Splash Brothers (Bam Bam and Bunyan) were the "guiding light" today with their bald headed moonbeam beacons to keep our paths lit in the gloom. Strong sprints from both splashies. Thanks for keeping the mumble chatter up and the form police up as well. I'm onehaircut away from …
2. Caboose and Perrier, the two skinnies, were grinding up the long, delirious asphalt mile. Aye.
3. Peaches, good to have you back in the PAX. Keep coming back.
4. Qbert could have springs in his feet. ?*#%?! – remember that? Nice pace brother.
5. F3 welcomes Scud!
until next time
Scrappy