9 PAX rose to a nice cool Fall Saturday morning in the Gloom ready to Tackle (get it), the HB and EE Doofenshmirtz Evil Incorporated EXTREME-LEG-N-A-TOR!! Great work by HH, GJ, DT and EE who decided it was a great idea to begin at 0600 with a warmup 5+ mile run to ensure Maximum Strength Leg-O-Rama. With all PAX now ready to Enter the HBEEDEIELNAT, Let’s Begin!
HB ON Q – Let’s Mosey
Quick Lap around Parking Lot
SSH x 20 – Hey is that Jellyfish? NO, SNOWMAN!
IW x 20
As per Outland Snowman Tardy policy – 10 x Late Penalty Burpees OYO
Mosey to side of school for some circuit work.
Round 1 x 2:
Dips X 40
Step ups X 40
Round 2 x 2:
Railslides – Alternate Direction
Decline Merkin’s X 30
Carolina Dry Docks X 30
Round 3 X 2:
Sprint around Railslide ramp
Freddie Mercury X 30
LBC X 30
Double E Now on Q –
ENTER THE EXTREME LEG-N-A-TOR!
HAIRBURNERS with 2 x 45 lb plates (2 x 10 lb plates for 2.0’s) and cones 10 parking spaces apart
P1 and P2 must push plates UP and BACK while remaining PAX perform called Legs-ercises
Partners must work No Man Left Behind Style and help the other partner If anyone gets stuck!
After the HB’s are complete, all PAX must run a lap around parking lot and Next partner group immediately hits the plates for more HB’s . Continue until time runs out or you spill Merlot!
Legs-ercise #1 – Squat Jumps
Legs-ercise #2 – Walking Lunges
Legs-ercise #3 – Calf Raises
Grab some Wall for PC Active Recovery after Run with Arms Out Hold 30 seconds, 30 x Air Presses, Arms Out Hold 30 seconds! Back to the LEG-N-A-TOR!
Legs-ercise #4 – Low Slow Squats
Legs-ercise #5 – Bomb Jacks
Legs-ercise #6 – Reverse Walking Lunges
Legs-ercise #7 – SSH
Double HairBurner Distance to 20 parking spaces and divide PAX into 2 groups for HairBurner Relay Race!
P1 Starts P2 picks up at space #10 P3 meets P2 at space #20 and turns back around to P4 at space #10 and P4 finishes up!
Time for a little Perry (The Platypus)
Dolly x 25 IC
LBC x 30 IC
6 inch hold for 90 seconds!
XTREME LEG-N-A-TOR COMPLETE!!! EXCELLENT WORK!!
HB – I definitely need to call out all the PAX during the Hairburners for truely showing the brotherhood and mantra of no man left behind during the Hairburners. A whole lot of pushing & encouraging going on! Aye!
EE – What a Great show of F3 spirit at the Outland this morning! When the PAIN is at it’s worst, the PAX are at their Best! It still amazes me at the willingness of the men of F3 to push and help the others no matter what during these very difficult workouts! Even when they can barely breath, they manage to find strength in each other to press on, stronger and harder #F3BROTHERHOOD #F3STRONG! It was great seeing Horse Head back in action after a few weeks on the IR. Not only back but showing brute strength in the 5+ mile Pre-Run! CT, we all hope you feel better and that this looming crud leaves you soon brother. Again Great Work by all and the heated debate between GJ and myself, What will wear out first, the 45 lb Metal Plates or the Parking Lot Asphalt??? I guess only time may tell! Here’s to finding out with my brothers of F3!!
– Continued Prayers for Electric Slide’s wife
– Continued Prayers for little Coy – www.careforcoy.org
– Prayers for CT and a speedy recovery
– 5K Race Sunday October 19th at 6:00pm at Hopewell Baptist Church with Donut Hole
As Always It is a Pleasure to share the pain of the Outland with each one of you!!
Double E and HB