February 3, 2020

Calling the Wolves

THE SCENE:

A cool 52F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20 IC

Imperial Walkers x 10 IC

Good Mornings x 10 IC

Slow Squat x 10 IC

Slow Merkin x 10 IC

THA-THANG:

Dora-cides

Partner up. Three markers are set at 25 yds, 50 yds, and 100 yds. Partner 1 runs to 25 yd marker and does 1 burpee, then runs back to start and then runs to 50 yd marker and does 2 burpees, then runs back to start and then runs to 100 yd marker and does 3 burpees and then runs back to start and swaps with Partner 2. While Partner 1 is running, Partner 2 is completing exercises. Exercises are cumulative and consist of 100 Merkins, 200 BBS, and 300 squats.

Slow Squat x 10 IC

Slow Merkin x 10 IC

THA-THANG:

Dora-cides

Partner up. Three markers are set at 25 yds, 50 yds, and 100 yds. Partner 1 runs to 25 yd marker and does 1 burpee, then runs back to start and then runs to 50 yd marker and does 2 burpees, then runs back to start and then runs to 100 yd marker and does 3 burpees and then runs back to start and swaps with Partner 2. While Partner 1 is running, Partner 2 is completing exercises. Exercises are cumulative and consist of 100 Merkins, 200 BBS, and 300 squats.

11s

PAX perform 1 swerkins, then run to destination and perform 10 pull-ups, then run back to swings and perform 2 swerkins, and then run to destination and do 9 pull-ups. Rinse and repeat until 10 swerkins and 1 pull-up.

Suicide Race

PAX split into two teams. If uneven, then team with lowest number has a PAX run twice. First PAX from each team runs to first line and then back and then to furthest line and then back and then sits while next PAX runs. First team to have all PAX run and sit, wins. There was a tie. Both teams performed 10 burpees.

*YHC dry-heaved for the first time since F3 Memphis launched…”you did this to you”*

5s

PAX perform 1 swerkins, then run to destination and perform 4 step-ups, then run back to swings and perform 2 swerkins, and then run to destination and do 3 step-ups. Rinse and repeat until 4 swerkins and 1 step-up. 

MARY:

Flutter kick til all in.

COUNT-OFF & NAME-O-RAMA:

15 PAX (1 Irish Goodbye): Bruce, Chuck E. Cheese, Gun Show, Gomer, Rainbow Warrior, Ike, Black Diamond, Hobo, Marriott, Innuendo, Hot-N-Ready, Oscar, Billy Blanks, Landline, and Nature Boy (IG)

CIRCLE OF TRUST/BOM:

If I quit now, I will soon be back to where I started. And when I started, I was desperately wishing to be where I am now. Don’t f***ing quit.

QIC:
Bruce Wayne
Workout Date:
02-03-2020