18 of the finest Pax in all of F3LKN were represented at the Cauldron this morning. Here’s the summary:
Disclaimer
Warmarama:
-Side Straddle Hop x30
-Slow Wind Mill x10
-Imperial Storm Trooper x20
-Toy Soldier x20
-Slippery Dip Can/Dwight Schrute x15
Zamperini with k-bell up a deck:
On your 6:
-3-2-1 Merkinators (5 regular; 5 diamond; 5 wide)
-Suzanne Somers x20
-WW II’s x20
-V up crunch x20
-Chest press x20
-Russian Twist x20
-Low flutter x20
-Rock the block glute bridge x20
-Snow Angel (a Toby favorite) x20
-Bear Crawl (lap)
Recover:
Ramp Burner Series (down/up the ramp by parking lines & increase 1 rep w/each line=15 lines)
-Squats and Curls (increase by 1 each line)
-Squats and Overhead press (increase by 1 each line)
-Squats and Skull crusher (increase by 1 each line)
=120 curls, 120, overhead press, 120 skull crushers, and 273 squats
-Plank
-Mobility moment
Recover:
Partner up for 3roubds of the following festivities:
-Partner 1 carries both KBs down/up the ramp while Partner 2 does lbc’s/WWII’s w/ a target of at least x50 (3 rounds=150)
-Zamperini with k-bell up a deck:
-Mobility moment
-Recover, Recover
-COT/Prayer
Great job fellas:
1053 total reps were completed (for those who kept up through the pain), and this did not even account for the kbell carry laps and bear crawl lap!
Coffeeteria commenced at Lowes after the gloom. The Colonel delighted the Pax by buying caffeine rounds for all (thank you sir). The joy in the air almost exceeded the wonder of the Snow Angel in cadence (almost).
Always great to be with my F3 brothers:
Amen
Blackbeard
Gnarly Goat
Hot Wax
Knockout
Lawn Dart
Omaha
Peart Plus
POS
Sack Daddy
Tammy Faye
Titan
The Colonel
The Force
Toxic
Topgun
UltraMan
Until next time…
Toby