Pacesetter (Pride Rock)

1. 

   Jimmy Dean says:

   August 16, 2018 at 10:41 am

   Short Circuit

   PAX: Mr. Belding, Lavare, Brockovich, Billy Bob, Mickey, El Chapo, Sipe, H2, Jimmy Dean (Q)

   After going over the mission of F3 and the 5 core principles, the PAX got to work. The workout was set up around a rectangle of orange cones. Apparently it was pretty intense as the mumble chatter was reduced heavily despite Mickey and Chapo being there. Other than a few lines of encouragement from Mickey and more than a few curses and threats of human feces being shipped to the doorstop of the Q, silence dominated the time.

   The weather was nice and hot with some cloud cover and a breeze here and there.

   In the COT, prayers were lifted up for Froman’s family, the troops and first responders.

   Always an honor to lead this group of men who push me to be better every time I post!

   THE THANG:

   Warm-up:
   SSH
   4-count Windmills
   5 Burpees

   In a circuit loop, each PAX does the following up to 10, and if time allows back down the ladder:
   From starting point, bear crawl from first cone a couple paces, stopping at each line for corresponding merkins:
   1st pass = 1 merkin before running to far cone
   2nd pass = 1 merkin after a couple paces, then a couple paces and 2 merkins before running to far cone
   3rd pass = 1 merkin after a couple paces, then a couple paces and 2 merkins, then a couple paces and 3 merkins, before running to far cone
   At far cone was burpee station
   1st pass = 1 burpee
   2nd pass = 2 burpees
   3rd pass = 3 burpees
   From far cone, reverse crab walk, stopping every couple steps for corresponding inverted pickle pounders:
   1st pass = 1 IPP before backpedaling to starting point
   2nd pass = 1 IPP, then a couple steps and 2 IPP before backpedaling to starting point
   3rd pass = 1 IPP, then a couple steps and 2 IPP, then a couple steps and 3 IPP before backpedaling to starting point
   Back at starting point, we did big-boy sit-ups:
   1st pass = 1 rep
   2nd pass = 2 reps
   3rd pass = 3 reps
   We repeated this circuit until time ran out

   Reply

Leave a Reply