THE SCENE: A cold 30 Degrees with SNOW, Stupid, Soft Fresh Fallen snow. I guess that’s a good enough recipe for a solid Black Diamond Q. It was a good morning for a lotta pain and good old fashion push yourself and test your limits for the full 60 minutes.
F3 WELCOME AND DISCLAIMER:
Safety is Key today – Watch for slick spots and Ics
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
-Burpees (10 OYO)
-Abe Vigodas (ICx12)
-Arm Circles (IC 10×10)
THANG 1: Indian Run to Playa Vista
PAX had an Indian Run through the freshly plowed Plainfield streets to the Playa Vista sub division – knocked out some burpees, merkins and SSH before Indian Run back for Thang #2 .
THANG 2: 2,000+ yard Rushers
1 – Sprint
2- Lunge Lunge Squat
3- 50 Yards Welsch Dragons – Bear Crawl, Merkin, Plank Jack – then run last 50
4 – 10 Bonnie Blairs run 50 10 Hand release Merkins – run 50 10 Bonnie Blairs
5- 50 yard Bear Crawls, 50 yard Crab Walk
6 10 No Surrenders – Run 50 – 10 Hand Release Merkins – Run 50 – 10 No Surrenders
7- Lunge, Lunge Squat
8- Suicide – 50 yards then back, then 100 yards and back
9- 50 Yard Duck Walk – 20 Merkins – 50 yard 2 Leg Jumps
THANG 3: Indian Run – Back to the Flags
We had to get back somehow. PAX had an Indian Run Race around the hill to the other side of the park where the flags were. No Burpees, just racing!
Captain Thors (1 big boy to 4 American Hammers)
All the way to 10 Big Boys and 40 American Hammers
Finish with Clock Plank until 6:00