Last night was game 4 of the Yankees/Astros ALCS as well as the first night of GORUCK Selection streaming. I picked the wrong day to Q a 0500 workout.
F3 WELCOME & DISCLAIMER:
SSH x20 IC
Daisy Pickers x15 IC
Windmills x15 IC
Imperial Walkers x15 IC
Arm Circles x10 IC (each direction)
F3 Golf: a series of 5 minute sets, with 1 minute of rest in between. Each set consisted of 2 exercises. The PAX would perform 12 reps of each exercise OYO, then 11 reps of each OYO, and so on until 5 minutes expired. At the end of each round, each person’s score would be the lowest number of reps that were successfully completed for both exercises. For example, if time expired while you were still working on 4 reps of exercise 2, your score for that round would be 5. Lowest score at the end of the Thang wins.
Set 1: Merkins/BBSU. Winners: 3 tied with 1 point
Set 2: SSH/Flutter Kicks. Winners: 2 tied (4)
Set 3: Burpees/WWI Situps. Winner: Dawson (8)
Set 4: Mountain Climbers/Squats. Winners: 2 tied (7)
Set 5: Werkins/Monkey Humpers. Winners: 3 tied (1)
Set 6: Carolina Dry Docks/LBCs. Winners: 2 tied (1)
Choker and Lazarus: 26
3 minutes of alternating 1-min planks and 1-min flutter kick sets
COUNT-OFF & NAME-O-RAMA:
3 PAX: Choker (QIC), Dawson, Lazarus
CIRCLE OF TRUST/BOM:
Set a stretch goal. Write it down.
Still refining F3 Golf. Last couple times we have finished round 4 with perfect scores and over a minute of time remaining. Changed both exercises to be 4-count (2 is 1) exercises and that helped. May need to do the same with rounds 5 and 6.
The good thing about a 0500 workout is you can drop in for a 2nd coffeeteria with the PAX at a 0530 workout that’s on your way home. Was good to get a double dose of 2nd F this morning.