COP
20 Mountain Climbers
10 IW’s
40 Merkins OYO
Head down to the hut
Partner up
P1 Right leg side step ups on bench left leg
P2 run around the church
Flapjack then repeato left leg
P1 calf raises
P2 run
Flapjack
P1 deep squats
P2 run
Flapjack
P1 Monkey humpers
P2 run
Flapjack
Run to top field, partners grab 1 tire
Partner 1 lungewalk around track with tire locked out over head
P2 5 burpees, chase P1 switch until 1 lap complete
line it up for sprints
P1 straight arm shoulder raises with tire
P2 sprint soccer field and back
Flapjack/Repeato 2 sets
P1 shoulder press
P2 sprint
Flapjack/Repeato 2 sets
P1 flutter kick
P2 sprint
Flapjack/Repeato 2 sets
P1 incline merkins
P2 sprint
Flapjack/Repeato
Return the tires,
back to small field for 30 seconds of Mary
Recover
Moleskin:
I felt like I needed to deliver a little mudrun training to the Pax that are going down to Columbia next week and Sussudio clocked us at 3.3 miles of running in between all of the legwork. Radar had his own brand of mudrun training going on during the burpee/lunge walk…. bomb squad lunges? We registered a 0.00 on the merlot spillage meter which was a bit of a surprise, this is a tough group.
Harley and I had discussed creating a monkey humper tunnel between the benches for some akward stairdown moments between the bible study group arriving at 0600 and the triple down, monkey humpin, bible study group of (F3) monkeys. Instead TR, being the leader that he is, banished us to the shadows for that shameful exercise.
Word is Brown and Chanel were seen napping and spooning in the car, listening to George Michael, and happy to avoid this beatdown. C’mon boys!
Sign up for F3 GOLF! We will begin public shaming starting next week and I’m sending TR after all Pax that haven’t signed up for some strong armed persuasion.
About the author