Above freezing, but not by much. PAX sitting in their vehicles until 3 minutes to StartEx. Cones set up. Plan set.
F3 WELCOME & DISCLAIMER
None. The Thang started off slow to allow for warm up and then intensified accordingly.
Movements were completed immediately after All In each time in order to maintain constant and relentless movement without time for breaks. PAX were instructed multiple times to take a break as needed and to modify as needed.
- 5 Hand Release T Merkins ICx5
- 5 Tempo Squats ICx5
- 5 Flutter Kicks ICx5
- 5 SSH ICx5
- 5 Burpees OYOx5
From the release point, PAX bear crawled approximately 40 yards and at approximately every set of cones that were set at approximately 10-15 yards, PAX would do 1 merkin and continue bear crawling for a total of 4 merkins. Plank until all in.
PAX then ran suicides at 80% max effort out and 50% effort back ultimately ending back at the release point.
PAX repeated the above, but increased reps to 10 the second time, 15 the third time, and 20 the 4th time with bearcrawl merkins and suicides after each round.
PAX then moseyed to the Bartlett First Responder Memorial across the street and completed 25 burpees OYO. Mosey back to the Release point.
PAX then completed the initial series again with 15 reps, 10 reps, and 5 reps, however, we ran out of time on the last series and did not complete the last set of bear crawls and suicides.
- 80 HRM
- 80 Tempo Squats
- 80 Flutter Kicks
- 80 SSH
- 105 Burpees
- 28 Merkins
COUNT-OFF & NAME-O-RAMA:
Wall Builder, Orange Julius, Honey Boo Boo, Bo Peep
CIRCLE OF TRUST/BOM:
We completed 25 reps around the Bartlett First Responder Memorial. It’s a fantastic memorial if you haven’t seen it.
As HIM we are often the “First Responder” to situations with our families, and often have to be on the front lines treating the mental, physical, emotional, and spiritual needs of the family. HIM do not sit back when there are injuries, but are often the first responders to treat their wounded.
Sometimes the workouts that remain nearest the flag are the hardest for me. I enjoyed the relentless forward progress of this workout, and was barely able to count cadence a couple times. Definitely had some of that Q juice pushing me this morning.
Q more. It’ll make you better.
I low key Miss Gun show.