After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!
After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:
- Toe Touch and Hold 3 count x 10
- Side lung left and right x 10
- Peter Parkers x 10
- Scorpion Kicks Right and Left x 10
- With Block Overhead Press x 20
- With Block Low Slow Toe Hoover hold 10 count x 10
Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.
Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.
Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other. Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4. All ran with block overhead and others in group pressing.
Next relay same run across the field – this time all in group curling
Next relay same run across the field – this time all chest pressing
Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.
Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!
Return our blocks – Mosey back to the flag – 1 minute stretch!
COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road. It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road.
Thanks for the opportunity to lead!
