The Castle of F3 Columbia
COP: SSH 20 IC; Through the tunnel 15 IC; Quad stretch, calve stretch; Plank, Slow-fast merkin 10 IC; 15 Imperial walker IC, Big Boy Sit-up 20 OYO, Russian twist 20 IC; 15 iron cross OYO; 15 diamond merkins OYO; plank; Flutter kicks IC 20
The Thang: Jack and Jill
All the Pax received a 16 ounce cup and headed to the 4-way stop. 2, 5 gallon buckets were placed at the top and bottom of the KG Hill. An empty 5-gallon bucket sat at the bottom. Pax were tasked with filling the empty bucket, one cup at a time. Each cup cost either: 1 trip up and down the hill or 10 burpees. 640 ounces in 5 gallons/16 ounce cups = 40 trips to fill the bucket. 40/8= 5 trips per man, but the QIC did not account for spillage so it was at least 7-8. The Pax filled the bucket 3 times, rotating from 10 burpees to 15 Big Boy Sit-ups to 15 Merkins. The hill remained a constant throughout the workout. The Pax worked hard and did well.
- COT: name-o-rama, announcements and a prayer, charging the Pax to fill someone else’s bucket today.