Treaded

THE SCENE: A cold, gloomy 36F

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 12 IC
  • Merkins x 12 IC
  • Squats x 12 IC
  • Imperial Walkers x 12 IC
  • Hillbillies x 12 IC
  • Chinook x 12 IC

THA-THANG:
Sandbag Indian Run Part 1

PAX performed Indian Run.  Lead PAX started with 60# sandbag and passed it backwards.  When last PAX received, PAX sprinted to the front.  Rinsed and repeated for 0.6 miles.

Tire Work

PAX lined up on the goal line of the turf field.  A tractor tire was placed at the goal line.  A cone was placed at the 25-yard line and another cone at the 50-yard line.  1st PAX flipped tire to the 25-yard line, then sprinted to the 50-yard line, then performed 5 burpees, sprinted back to 25-yard line, and flipped tire back to the goal line.  Other PAX rotated exercises and performed exercises AMRAP until every PAX completed a turn.  Exercises included squats, merkins, flutter kicks, hello dollies, Carolina dry docks, big boy situps, and curls with sandbags.

Sandbag Indian Run Part 2

PAX performed Indian Run following the reverse route.  Lead PAX started with 60# sandbag and passed it backwards.  When last PAX received, PAX sprinted to the front.  Rinsed and repeated for 0.6 miles.

MARY:

  • Proud Mary (flutter kicks, gas pumps, and big boy situps to the tune of “Proud Mary”, ~3 minutes)
  • Hollywood Side Crunch x 12 IC (each side)
  • Hello Dollies x 12 IC (hold when finished)
  • Rosalitas x 12 IC (hold when finished)
  • Stirrups (45 degree Hello Dolly) x 12 IC (hold when finished)
  • Hello Dollies x 12 IC (slow tempo)

COUNT-OFF & NAME-O-RAMA
8 PAX (no FNGs); Rabbit, Backseat, O Positive, Moneyball, Redbird, Bombay, C-Lo, and Bruce Wayne

CIRCLE OF TRUST/BOM:
YHC discussed the on-going theme of accountability within F3.  We, as men, need each other to make each other better in fitness, fellowship, and faith.  The bond between is like a keystone; without it, the world around us falls apart.  Iron sharpens iron.

MOLESKIN:
PAX endured a “heavy” workout and tried out some new tire work.

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