Incubate with Na+Cl-

Incubate with Na+Cl-

Frog Legs Dancing With A Little Na+Cl-

Five mostly brave, sort of senseless, Pax “volunteered” to push the limits of normal contractile function. 

The Thang

Mosey to the track, one lap, ending at the 50 yrd line

Warmup

SSH x 25 IC

IW x 25 IC

Merkins x 10 IC

Wind Mills x 25 IC

Low slow Squats  x 25 IC

Mosey to Endzone, opposite of G-Ma Mtn

Hop over Pax

Pax line up along sideline, 1 pax every yrd, plank

Pax at end zone hops over each pax until end, then crunches

Next Pax hops over each Pax until end, planks

Alternate crunch / plank until opposite endzone

Burpee Broad Jump

Burpee, Jump

Rinse-n-Repeat for 50 yrds

Partner Wheelbarrows

Partner up, Wheelbarrow for 10 yrds, both Pax do 10 Merkins, flap jack wheelbarrow.

Rinse-n-Repeat for 50 yrds

Mosey to bleachers

Bleacher Jump Squat

Pax begin at bottom, 1 Pax / isle

10 Jump Squats, run to the top, return to bottom, 9 jump squats, etc

Mosey to foot of G-Ma Mtn

11’s on the Mtn

1 hand-release merkin

run up backwards

10 pull-ups

run down

rinse-n-repeat

Audible half way through to move to Mary

Mary til done

LBC’s x 25

Cumberland Co. Viaducts, 13 x ea side

Floor Wipers, use bleacherback for support

Mosey back

COT

Announcements

F3 Dads tomorrow at CFJ Beatty, 9 AM

Mud Run sign up, only 4 more days to register

Seek the Lord and his strength,

    seek his presence continually..

1 Chronicles 16:11

Moleskin

Five superhuman volunteers measured their fatigue threshold. To stay within the time limit we rapidly induced fatigue utilizing both eccentric and concentric contractions. The 10-count was utterly disrespected, again, to keep us within the time limit, and to elicit the desired level of fatigue. As with all F3 DownPainment sessions, you get out of it what you put into it.