11 strong PAX (including 1 2.0) decided to start their weekend off right by putting in a little work at Area 51. A little cool as we began but we quickly warmed up and put in a solid 60 minutes. Here’s how the morning played out:
Abacus on Q
Jog to soccer field parking lot and circle up for COP:
- SSH x 25 (IC)
- IW x 25 (IC)
- Squat x 25 (IC)
- Merkins x 15 (IC), hold plank
- Peter Parker x 20 (IC)
Mosey over to entrance of park parking lot for instructions:
- Run to Fire Station (approx 1/2 mile), plank it up until all PAX arrive (RHH, RLH, LHH, LLH, 6 in)
- 25 Merkins, 25 Squats
- Run back to McKee Rd elementary
- 25 Merkins, 25 Squats
- Plank it up until all PAX are done
Head over to playground for a little circuit work:
- Rd 1 – 10 Pull-ups, 20 Dips, 20 Decline Merkins
- Rd 2 – 10 Pull-ups, 20 Dips, 20 Incline Merkins
- Rd 3 – 10 Pull-ups, 20 Dips, 20 Knee-ups
Mosey over to school wall for PC:
- PC x 60 sec (Hands out front, Hands over Head)
- Lunge walk to sidewalk
- PC x 60 sec (LL up, RL up)
Turn it over to Dirty Bird for 2nd half:
Jog over to track
- 4 pt squat/lunge x 20
- Lap around track
- 20 knee jumps, 30 sec high knees (Rinse & repeat x 2)
- Lap around track
- 20/15/10 squat/calf raise combo
- Lap around track
- 10 merkins, 10 wide-arm merkins, 10 diamond merkins (Rinse & repeat x 2)
- Lap around track
- 5 burpees OYO/10 burpees OYO/AMRAP burpees x 60 sec
- Lap around track
Mosey over to bus parking lot for 6 MOM (PAX selection)
- Flutter x 20 (IC)
- Dolly x 20 (IC)
- Protractor
- 50 LBC OYO
- 20 Back Scratchers (IC)
- Round of Boat/Canoe
- CCV x 10R & 10L (IC)
Mosey back to launch point with stop in parking lot for team relay
COT
Moleskin:
- Soccer fields and track infield were pretty soggy so YHC and Dirty Bird kept the PAX on the blacktop. You’re welcome.
- Guest appearance by Chelms in the far South realms after a little prompting from Far Side. Requested a 9:30/10:00 start time in anticipation of warmer temps but request was denied. Strong effort none the less.
- Far Side is bouncing back quickly from his back surgery. Moving quickly around the track.
- Ocho Cinco and Lobster Roll out in front along with Chelms on run to Fire Station.
Announcements:
- Chelms and YHC organizing a team to participate in 5K/10K race for Brain Tumor research at Freedom Park on 3/22. Raising money in honor of our brother, Bill, who is in year 2 of battle with brain tumor. Any and all participation is appreciated.
- Still a few spots available for final BRR team this fall. Contact Baracus if interested.
- As always, an honor and a pleasure to lead a strong group of men in a work-out with F3.
About the author