This is always a different F3 workout, no cadence, no COP, no Mary. This is you vs you to set a baseline if your first time or compare back to past challenge results.
It goes something like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is 1/3 of a mile.
Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc. If you need to stop and catch your breath do it, as always modify if needed but try not to cheat yourself.
Here is the list:
Mountain Climbers – 100 (count each leg as one)
Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
Merkins – 100 (25 wide, 25 regular, 25 narrow (elbows tight to body, also called “perfect”), 25 diamond)
Burpees – 50
Carolina Dry Docks – 100
LBCs – 100
Jump Squats – 100
Dollies – 200
Squats – 100
Rock Hoppers – 100
Russian Twists (American Hammer) – 100
Burpees – 100
Burpees – 200
This was tough, as a challenge should be, and this group of PAX did an awesome job! Seriously proud of this group of guys.
Here are the results for each guy, and to make things easy I put your prior results next to it in italics if you did the last challenge:
Glass Joe- 4 Squats – Finished Dollys
Hoffa- Lap after Dollys – 100 Dollys
Shake n Bake- 145 Dollys – Finished Jump Squats
Happy- Finished Jump Squats
Shepherd- Finished Dollys – 2/3 Lap after Dollys
Lamont- Finished Dollys
Nomad- 110 Dollys – 150 Dollys
Bonhoeffer- 129 Dollys – 42 Jump Squats
Trojan Horse- 45 Jump Squats
Thurston- 50 Dollys
Gypsy- 82 Squats – Lap after Jump Squats
eHarmony- Finished Dollys
Bullwinkle- 44 Jump Squats (Skipped Burpees) – 1/2 lap after Carolina Dry Docks
Bernanke- Lap after Dollys
Lumberjack- 45 Dollys
Arsenal- Run after LBCs – Finished Jump Squats
Hair Band- 48 Dollys – Finished Jump Squats
This is always tough and typically limits the #mumblechatter compared to normal…
Unless you are Glass Joe getting confused about the explicit “count each leg” Mountain Climbers, not both legs are one, count each leg, 1,2,3,4,5, etc. up to 100.
Also everyone should get the same amount of time, I always leave a few minutes in the beginning to cover the rules for PAX that haven’t done it before but I will do a better job to make sure we all start at the same time, and stop Glass Joe from his false starts.
Another point I want to make, if you did not beat your last results there can be valid reasons, lack of sleep, not hydrated well, but more importantly as you get stronger you will be able to have better form in many of these things and that could take a little longer.
There is nothing wrong with being a little slower while having better form. #TWSS
Always an honor to lead, AYE!
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