15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.
The PAX did the following warm-up exercises in cadence:
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Windmills x 10
Imperial Walkers x 20
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX formed 2 lines in Indian Run formation and jogged from the great lawn to the track.
At the track, the PAX circled up to do some Dirty McDeuce.
First Set:
Slow Merkins x 10 IC
Squats x 20 IC
Flutterkicks x 20 IC
Then ran to the middle of the football field and back.
Second Set:
Shoulder Taps x 20 IC
Lunges x 15 IC
Hello Dolly x 15 IC
Then ran to the middle of the football field and back.
Third Set:
Burpees x 10 OYO
Jump Squats x 15 OYO
LBC’s x 20 IC
Then ran to the middle of the football field and back.
The PAX formed 2 lines again in Indian Run formation and moseyed to the fountain in front of NOMA. Each PAX partnered up for Dora 1, 2, 3.
DORA 1, 2, 3
100 Step-ups – while one PAX was doing the step-ups, the other PAX was Rat Crawling (thanks to Popalock for reminding the Q to stick with the Year of the Rat theme) instead of Bear Crawling from the fountain to the 2nd set of the steps in front of NOMA and back.
200 declined shoulder taps – while one PAX was doing the shoulder taps, the other PAX was lunge walking from the fountain to the 2nd set of steps in front of NOMA and back.
300 LBCs – while one PAX was doing LBC’s, the other PAX was bunny hopping the same distance as above and back. Flap Jack until all exercises were completed.
SPRINT
Upon completion – Picked a different partner and went to the field next to NOMA. Each PAX lined up by the first tree.
First Set:
One PAX sprint to the 4th tree and did 5 hand-release merkins and sprint back and tagged his partner. Flap jack until each PAX did 3 rounds of the sprint.
Second Set:
One PAX sprint to the 4th tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3 rounds of the sprint.
The PAX then moseyed back to the flag. Everyone ended the day with a 2 min plank (1 minute in high plank and the final minute in low plank).
COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.
King Kong
