Q: Spot
PAX: Spot, Big Worm, High Pitch (Jacksonville)
FNGs: None
COUNT: 3
WARMUP:
Four count SSH times 20
Four count squats times 10
Little baby arm circles ×10
Little baby arm circles backwards x 10
Air press times 10
Seal claps times 10
Mosey to the field
THE THANG:
1/2 lap around the field
Merkin mountain:
Run 10 yards, 5 Merkins
Run 10 yards, 10 Merkins
Run 10 yards, 15 Merkins
Continue to the 50 yard line, adding five Merkins each round.
LBC mountain:
Bear crawl 10 yards, five LBCs
Bear crawl 10 yards, 15 LBCs
Rinse and repeat back to the goal line, adding five LBCs each time
Squat Mountain:
Crawl bear 10 yards, five squats
Crawl bear 10 yards, 15 squats
Rinse and repeat to the 50 yard line, adding five squats each time
Sled mountain (using two sleds):
One Pax pushes a sled 25 yards, one pax pulls a sled 25 yards, while the third pax starts an Ab Mountain:
1 LBC
1 Russian Twist
1 In an Out
Rinse and repeat, adding one more rep to each exercise each round, continuing to 15 reps
The pax cycle through pushing, then pulling a sled, 25 yards, while the third climbs Ab Mountain
Rinse and repeat with 50 yard push and pull
Rinse and repeat, with 100 yard push and pull
Mosey to the steps
Calf Mountain:
1 calf raise on the first step and add a calf raise every step up. Total of 105 calf raises.
Crawl Bear down the steps
One round of Ab Mountain, starting at 11 reps each exercise
Incline Merkin mountain:
1 Merkin on the first step, adding a Merkin each step up (total of 105 Merkins)
Bear crawl down the steps (head first)
Continue with Ab Mountain (round 12)
Squat Mountain:
Same drill. 1 squat on step one, adding a squat every time
Continue with Ab Mountain at the top of the steps so we can:
Decline Mountain down the steps, one decline Merkin on the first step down, adding an additional Merkin each step to the bottom.
Continue with Ab Mountain till the end
ANNOUNCEMENTS:
‘F3 Columbia’s 11 year anniversary next month
COT:
It was an honor to have High Pitch join us from Jacksonville (visiting his daughter at USC)