THE SCENE
52 and Dreary
Welcome and Disclaimer
WARM UP
COP
- SSH (aka Flying Falcons!) x25 IC
- 5 Burpees
- Tempo Squats 15 IC
- Little Arm Circles x10 each Forward and Back IC
- 5 Burpees
- Diagonal Lunges x15 IC
- 5 Burpees
- Dive Bombers 15 IC
- Two laps around the parking lot
Mosey to bottom of the hill
THA THANG
Jacob’s Ladder
Run up hill, do 1 burpee, run down. Repeat adding 1 burpee until you get to 7
Mosey to pavilion
1-2-3 Pyramid on Benches
Do the following:
1 Box Jump, 2 Decline Merkins, 3 Squats.
Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.
Mosey to new parking lot
Parking Lot Work
Cones placed at 10, 20, 30, and 40 yards
Circuit 1: Legs
- 1st cone 10 lunges in place
- 2nd cone 5 burpees
- 3rd cone 10 squats
- 4th cone 5 burpees
- Round back to start
- 6 minute AMRAP
Circuit 2: Abs
- 1st cone 10 BBS
- 2nd cone 10 4ct Dlu
- 3rd cone 10 Hello Dolly (single count)
- 4th cone 10 4ct LBC
- Run back to start
- 2 rounds
Mosey to bottom of Cardiac Hill.
Stop halfway for 10 Hand-release Merkins
Cardiac Circuit
Do the following:
- Base – 15 Merkins
- 1st curve – 15 4ct Mountain Climbers
- 2nd curve – 15 Dry Docks
- 3rd curve – 10 Iron Mikes (each leg counts)
Mosey to the SP in the parking lot for abs.
MARY
4ct American Hammers x25 IC
COT
16 PAX
BOM
Iron sharpens iron is more than just a tag line, it is the heart of what F3 is all about. Each man, by being part of the PAX, on any given morning is choosing to reject passivity and accept responsibility for himself and the men on his left and right. That is the “secret sauce” of F3. It is what helps men to see growth in their own lives and impact the world around them.
Submitted by Cap’n Crunch