14 pax, including 1 FNG, kicked off the best day of the year with a brutal workout at Battle.
Tri Lamb
Run to Battle Loop and circle up for a rapid-fire warmup:
- 20 SSH, 12 merkins, 12 squats (all in cadence), then 15 burpees
#BattleLoop circuit:
- Run 1 lap around #BattleLoop
- 25 pull-ups, 50 burpees, 75 squats, 100 freddie mercuries (counting only one leg)
- Run 1 lap
- Mary on the grinder
Run to the parking lot hill behind the school:
- 10 burpees at the bottom of the hill, 10 burpees at the top of the hill, 10 burpees at the bottom of the other side of the hill
- Hand the reins to Rosenbagger
Rosenbagger
Run to the practice field for partner suicides:
- P1 bear crawl 30 yards and back, P2 does merkins. Partners do 2 rounds of each.
- P1 sprint 30 yards and back, then 50 yards and back, P2 does merkins. 2 rounds each.
- P1 duck walk 30 yards and back, P1 hold air chair. 2 rounds each.
- P1 sprint 30 yards and back, then 50 yards and back, P2 does merkins. 2 rounds each.
- 75 flutter kicks IC, 25 Russian twists IC.
- P1 bear crawl 30 yards and back, P2 does merkins. 2 rounds each.
- All pax sprint 50 yards and back twice, then run (or stagger) to COT
BOM closed out by Rosenbagger
- Tough workout, great job by all the pax to push through
- Welcome FNG Chiquita (he ran to his car to get a banana before COT). T-claps for making Battle your first F3 workout.
Announcements:
- Bull on Fire at 0530 on Monday
- Two new workouts on the horizon, including GritIron at the Woodshed. Keep an eye on twitter for more details.