THE SCENE: Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Windmill IC x 15
- Mountain Climbers IC x 25
- Merkins IC x 10
THA-THANG:
Mosey to lower turf MRSA field and watch Wagon Wheel & Swirlie dominate the Week 1 Iron PAX Challenge. Just before we do a twisted version ourselves.
- Set 1 (Start at the baseline)
- Hand Release Burpees OYO x 10
- Sprint to Midfield recovery mosey the remainder of the field
- R&R x 3
- Set 2 (Start at the baseline – 2 Burpees w/ every change in direction)
- Bearcrawl to Goal Box
- Backpeddle to Baseline
- Run the entire length of the field
- R&R to Goal Box and return back to start
- Bearcrawl to Midfield
- Backpeddle to Baseline
- Run entire length of the field
- R&R to midfield and return back to start
- Set 3 Descending Reps (start at the corner of the field)
- Burpees x 10
- Merkins x 10
- Walking Lunges x 10 (R&L left leg is one rep)
- Run a lap around the field
- R&R exercises descending by 1 rep (9 Burpees, 9 Merkins, 9 Walking Lunges etc.)
- We got down to 3 and finished remaining reps as a PAX before returning to AO
MARY:
- Bart – Gas Pumpers
- Swirlie – Flutter Kicks
- Cosmo – Peter Parker Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
https://f3nation.com/2019/02/17/king-q1-3/
When we first come out, it’s about survival. Then we get to the point that we can go for a whole workout. It’s important that we don’t stop there and that we continue to push ourselves to improve.
MOLESKIN:
FNG Rosetta showed up after receiving a Flying EH from “the Snowman” Frosty. Some mumble chatter about how eerily similar this was to the Killer B’s. However, if you want to be the Iron PAX, you have to train like the Iron PAX!
ANNOUNCEMENTS:
Next week is the CSAUP – show up and be ready!