34 Pax including 3 FNGs entered the gloom to make a downPAINment on the day The Rock style!
Before things get started Surprise Burpees x 15
Mosey through parking lot to the launch pad for COP:
SSH x 25
Merkins x 15
Squats x 25
Burpees x 15
Mosey to soccer field hills for 7s (ladders) with 1 merkin at top / 6 squats at bottom. 2 merkins / 5 squats, etc.
Jog accross campus to the North Face mountain (I mean hill) for more ladders. 1 Burpee at top / 4 jump squats at bottom. 2 Burpees / 3 jump squats, etc. Finish at the top.
Mosey to campus front field for 8 MOM:
LBC x 20
Flutter x 20
Freddy Mercury x 20
Dolly x 20
Cumberland County Viaduct x 13 each side
Mall Cop Lead:
Jog back accross campus pausing for lunge walk halfway then continue to baseball field.
Pax split into 2 groups for:
Group 1 sprint from home plate to right field, 20 Merkins, sprint from right field to left field, 20 Carolina Dry Docks. Sprint back to home plate, 10 Burpees.
Group 2 bear crawl from home to 1st base, 10 Merkins, backwards run to 2nd base, 10 Carolina Dry Docks, bear crawl to 3rd base, 10 LBCs, sprint to home, 10 Burpees.
Mosey to outfield and circle up for She Hate Me. 10 minutes straight, as many rounds as you can do of Merkins x 15, Lunges x 10 each leg, flutter x 15. Audible half way through to change to Merkins x 10, Squats x 10, Peter Parker x 10. End by all pax in squat position for a loooonnngg 20 count by Run Stopper.
Mosey to picnic tables for 3 sets of 1 leg squats with one foot behind you on bench x 10 each leg, dips x 20, LBC x 20.
Mosey back to shovel flag and end with 10 Burpees.
Another great day at The Rock! It was great to have some of our McKee Rd Area 51 brothers with us today, as well as 3 FNGS. Great work by Hang 10, Face Off, and Double Play! Welcome to F3 and we hope to see you out on a regular basis.
A shout out to Strange Brew who posted 30 minutes early to get in some kettle bell work before any of the other pax even showed up. YHC and Brew have discussed making this a regular event on campus at The Rock so anybody interested in getting in about 30 extra mins of strength work with gear before the regular bootcamp begins is welcome. We plan on meeting up at 6:15 and starting from 6:20 to 6:50.
YHC had been on the DL for 2 weeks with bronchitis and was hopeful that I would be fine for my first workout back (that I happened to by co-Qing). But alas I made it through and was still able to breathe. Thanks to Baracus for taking the cadence counting today so YHC wouldn’t have to since I was still recovering.
New workout DMZ starts Monday 6/3, 5:30 am at the Carmel Neighborhood Park & Carmel Middle School where Governator meets.
Area 51 pool party 6/8 at Candlewick Pool. Respond to your RSVP email before Bug Eater comes and tracks you down.
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