THE SCENE
72 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)
Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)
Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes: normal burpee but on jump, jump up on to playground bench.
AMRAP until Q calls time
Mary
Flutter kicks x20
Big boy sit ups x20
COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc. The men of our PAX help with that extra push to help us each get more fit physically and mentally.