Conditions: 40 and Clear
Intro and Disclaimer
THE THANG
COP#1
2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)
Line up on one side of the parking lot and partner up
Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3! Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.
Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each
- Free Throw Line (1/4 way down) – CB Curls
- Half-court Line (1/2 way down) – CB Clean and Press
- Far Free Throw Line (3/4 way down) – CB Tricep Presses
- Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)
Non-runners: Do the following exercise as a group until all runners are done
- First Run – Department Stores (On Q lead)
- Second Run – Big Boy Sit Ups (IC)
- Third Run – Flutter Kicks (IC)
Indian trot to the front field
COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)
Mosey to “Everest” large hill in front of the park
Partner DORAS
One partner does exercise while the other takes on “Everest”
Exercises:
- Merkins x100
- Little Baby Crunches x200
- Squats x300
Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)
Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on. When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)
ABS
Dealers Choice
COT
Nam-0-Rama – Barbie
BOM
Bandwagon
MOLESKIN
The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.
Barbie and Bandwagon (submitted by Cap’n Crunch)