The Dirty Deuce

THE SCENE:

Cockpit. 62 degrees.

F3 WELCOME & DISCLAIMER:

QIC pop quizzed SB on the mission of F3. Test Aced! OP and SB took turns stating the five principles of an F3 workout. Executed flawlessly, of course! Proceeded with the essentials of the disclaimer.

WARM-O-RAMA:

Short out and back mosey.

THA-THANG: 4 Corners of Pain

Mosey to nearbyish open field. Bearcrawl across Papa Bear Bridge en route. Partner work.

*PAX start at SE corner

*Partner 1 (P1) runs to NE corner and performs designated exercise AMRAP waiting for P2 to arrive.
*P2 stays back at SE corner performing same exercise AMRAP but watching for P1 to arrive at NE corner then running to relieve P1.
*P1  then runs to NW corner.
*PAX repeat this until Round 1 is complete and both PAX have reached all 4 corners per round.
*New Exercise designated for each new round.

RD1)
Big Boy Sit-Ups

RD 2)
Mtn Climbers

RD 3) 
Merkins

RD 4)
Little Baby Crunches

RD 5)
Side Straddle Hops

RD 6)
Plank

*Mosey back to Shovel Flag. Crawlbear back across Papa Bear Bride en route.

MARY: Core Work

PAX took turns with Coin Flip 
*Heads=25 V-Ups (Q’d by Soulja Boy) IC
*Tails=AMRAP Body Bag Builders (Q’d by OP) OYO

COUNT-OFF & NAME-O-RAMA
2; Soulja Boy and O Positive (YHC)

 CIRCLE OF TRUST/BOM:
Life is full of surprises. Modify as needed.  DFQ.

 MOLESKIN:
Strength in numbers.  Great 1F, 2F and 3F with Soulja.  Dude can make fire PBCs.  We got better together.

ANNOUNCEMENTS:
See: Preblast