Posted on behalf of Double E…
Warmup: Mosey to PSF
SSH IC x 30
IW IC x 15
Hand Release Merkins IC x 15
MC IC x 15
Mosey to Middle School Parking Lot for Partner Beatdown City!
Partner UP Fellas!
3 Stations – 2 Rounds
Station 1 – Timekeeper – Partner Hairburners (w/ 45# plates) to far cone and back approx 35 yards apart
One group of partners on Hairburners at all times while other partner teams rotate between S2 & S3
Station 2 – Long Distance Suicides – Cones @ 10yrds, 20yrds, 30 yrds, 40yrds, 50yrds, 60 yrds
Run Fast
Station 3 – Hill Work – 5 x Burpees on top, 5 x Bombjacks on Bottom, repeat
Repeat S2/S3 until all groups have completed Hairburners.
LBCs IC x 20 after round 1
Repeato Round 2 Station Work
Dolly IC x 20 w/ Protractor and Heels to Heaven mixed in
Mosey to school wall for PC w/ AP x 30
BTW MC x 10
Repeat PC w/ AP x 25, 20, 15, 10, 5 w/ BTW MC x 10 between each set
Freddy Mercury IC x 20
I’m dead and Handoff Q to CT!
2nd half
Mosey to field behind the SVMS and line up for an abbreviated Ark Loader
– Bear Crawl the third milestone First five to arrive get a 5 burpee bonus
– Mosey back to start line and 5 burpees all around
– active recovery plank.. right arm to the front and hold… left leg up and hold… recover
– Kong crawl to the second milestone. first five to arrive get a 5 burpee bonus
– Mosey back to start line and 5 burpees all around
– active recovery plank.. left arm to the front and hold… right leg up and hold… recover
Indian Run over to the soccer field between MS and HS. Drop thrill and Hair Band carrying rucks set the pace.
– Line up and plank with alternate arm and leg raises x10
– Pepper Pods across the soccer field and mosey back to start x2
– Grab the rucks for tunnel of love
– Mosey back to the shovel flag for a little core work and then burpees to round out the last minute.
COT
Moleskin Items:
– Pre-Run – EE & GJ 5+ miler and DT (and 2 other guys, capri and some body else ran 2+ miles together)
– It was an awesome moment during pre-run. GJ and I were at 3.75 miles running back towards elementary school and in the distance we could make out 3 bodies coming toward us through the fog, barely noticeable. As we got closer we realized it was DT and the Gang racking up the miles as well. Just a cool thing to see.
– Army Dives “Pepper Pods” suck and I have no idea how I got so much dirt and grass underneath all of my clothes I had on, Thank you CT for the experience.
– It was a tough and tiring workout and the PAX responded with grit and sweat and merlot?? Great Job by Espresso (FNG) for giving 110% your first time out, 100% work, 10% dinner/breakfest and leaving it all out there.
– HH passed his Kidney Stone this morning and celebrated by eating a calcium rich breakfast of pancakes, cheese and milk and gravel.
Always amazing work at #F3Outland with a Great Group of Men!!
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