THE SCENE
62 and Clear
THE THANG
COP
Side Straddle hops – 20x
Rockettes- 20x
Imperial Walkers- 20x
Baby Arm Circles – Forward and back 10x each direction
Route 66 – The Narnia Lampposts Edition
The PAX began the workout on the frontside of the AO Trail. The PAX had a series of 5 exercises. Each exercise was one round of 11 lampposts.
The 5 exercises were:
– Jump Squats
– Burpees
– Dive Bombers
– Big Boy Sit Ups
– Mericans
The PAX bear crawled to the first lamppost where he completed one Jump Squat. He would bear crawl to the next lamppost and complete two Jump Squats and so on until the 11th lamppost finishing with 11 Jump Squats. Following the 11th post, the PAX would run back to the beginning to begin round two of Burpees.
After round 1 (a quarter mile of bear crawls) there was an audible called changing the bear crawls to sprints in between lampposts.
The majority of the PAX Completed 3 rounds. And moseyed back to the AO for ABS
In total the PAX:
Bear Crawled close to a quarter mile
Completed 66 Jump Squats
Completed 66 Burpees
Competed 66 Dive Bombers
(Some made it to Big Boy Sit Ups)
ABS
Big Boy Sit-ups until the whole PAX was back together
Not So Lazy Boys
Flutter Kicks- 20x on a 3 count
Lance Armstrong’s (Bicycles) -20x on a 3 count
COP
Number Off and Name-O-Rama
BOM
There is no easy path to growth. Physical, mental and spiritual growth requires something of you and requires you to stay the course. The road may seem long and hard at times, but look around…your F3 brothers are with you the whole way!