THE SCENE
65 and clear
WELCOME & DISCLAIMER
TA THANG
COP
- SSH x25 IC
- Imperial Walkers x15 IC
- Little Arm Circles x10 each Forward and Back IC
- High Knees x20 IC
- Squat x15 IC
- Merkins x10 IC
Mosey to hill on the other side of the building.
Jacob’s Ladder
Run up hill, do 1 burpee, run down. Repeat adding 1 burpee until you get to 7
Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.
Bench Work
- Step-ups – 10 each leg
- Incline Merkins – 10 (4ct)
- Dips – 10 (4ct)
- Step-ups – 10 each leg
- Decline Merkins – 10 (4ct)
- Dips – 10 (4ct)
Mosey to basketball area:
- Suicides – 30 seconds
- LBC – 20 (4ct)
- Suicides – 30 seconds
- LBC – 20 (4ct)
Rinse & repeat until other group is done.
Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP
Circuit 1: Legs
- 1st cone 10 lunges in place
- 2nd cone 5 burpees
- 3rd cone 10 squats
- 4th cone 5 burpees
- 5 minute AMRAP
Circuit 2: Abs
- 1st cone 10 BBS
- 2nd cone 10 Russian twist (count only one side)
- 3rd cone 10 Hello Dolly (single count)
- 4th cone 30 LBC
Suicides on cones 1-4 until 15 minutes is up.
Q2 and Q1 Groups flap jack and repeat circuits.
Merge Groups and mosey to where Shovel Flag and present the flag
Mosey to SP (Moses leading the way carrying the flag)
Mary
- Russian Twist x20 IC
- Flutter Kicks x30 IC
- Captain Thors IC – Woodshack led
- Boat / Canoe on Q
COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)
BOM
F3 has always been and will always be more than a workout. We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually. The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors. We are bound together under a high power for a greater purpose.
MOLESKIN
Alcoa will never be the same. The PAX came hungry, focused and ready for to push hard and get better…together! The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time. It was a honor to lead and be a part of this PAX. I have a feeling we are going to see some good things from these men.
Submitted by Cap’n Crunch