5s with the Jolly Roger

THE SCENE: It was a warm 50 degrees that was extremely foggy and gloomy .

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

50 SSH IC

25 BBSU IC

40 SSH IC

20 BBSU IC

30 SSH IC

15 BBSU IC

20 SSH IC

10 BBSU IC

5 SSH IC

THA-THANG:

There are 5 solid PAX that embrassed the fog and therefore, we will have a tribute to each of the PAX.

Mosey to the far end of the parking lot where “Jolly Roger” (the 250# log) is waiting. PAX will preform the following 5 time through. After each round, one PAX will drag the Jolly Roger to the middle of the parking lot and back. While they do this, they will designate a static hold that the other PAX will hold until they return.

Movements are:

·         5 Merikans – IC

·         5 Squats – IC

·         5 BBSU – IC

·         5 Burpees  – OYO

·         5 Lunges – IC

·         5 American Hammers – IC

·         5 Dips on the Fence – IC

MARY:

Today we did a super set of Merikans and Shoulder Presses starting at 11 and working down 1 of each movement.

COUNT-OFF & NAME-O-RAMA

12 PAX, no FNGs

CIRCLE OF TRUST/BOM:

YHC gave exremely motivating words and if you were not there you really missed out.

MOLESKIN:

Each PAX really pushed themselves hard today. It was great to see everyone reach a breaking point and push through it. Way to get stronger today!

ANNOUNCEMENTS:

Continue to push on the Equinox challenge and venture out of your comfort zone and meet other F3 PAX that you do not normally see.

Leave a Reply