F3 Welcome & Disclaimer
COP
No Warmup
The Thang
The Pax divided into three squads – 1st Squad, DT Squad and Cowboy Squad.
* Took three different routes and did a hard mosey to the water treatment plant. En route, Cowboy Squad stopped at the soccer fields and did mini-suicides to the soccer goals and approximately 50 LBCs (OYO). Other two squads stopped for stations en route.
- At the Water Treatment Plant, all three squads circled up and did (depending on when the squad arrived)
4 x 25 Squats (3 count IC), 4 x 25 Merkins (IC) and Baby Arm Circles (10 forward) pterodactyl (10 backwards) - All squads cross country mosey back to CMU pile. Stopped en route at the Field Office for 30 Hello Dollies (3 count IC)
Each squad got a CMU for every two people and carried the CMUs on a mosey up to the Asylum. - At the Asylym – 2 x 10 (3 count IC) of Diamond Merkins while all squads arrived.
- Leave CMUs – run down Everest, reconvene for Doras.
- DORAS. Each squad – approximately 4-6 trips up Everest. 8-10 minutes. Lunges and Wide Grip Merkins at the bottom.
- One final trip up Everest to the top of the Summit and back to the Asylum. Mosy with CMUs back to AO.
- Final Sprint up Hill by AO and back. Back to AO.
ABS
- 40 Flutter Kicks (3 count IC).
BOM
Stick with your squad so you can put yourself in good place to push past what you think you can do. Look out for the men in your squad.