• When: 01/03/17
  • QIC: Polo
  • The PAX: Polo, Prom, Secondhand, Spread, Furlough, Venti, Michelle, and Snowbird


When it rains…(you can stay dry)

YHC knew it may be pouring down rain this am, so I decided to come up with a few game plans. To my pleasant surprise, no rain from 5:00-5:32…and then the bottom dropped on the pax as we headed to Citadel Park and during 25X SSH IC. As the nice Q I am, gave the pax a few options- A) off to the park or B) the comfort of the Crayton Middle School overhang. Option B was chosen by the pax. They didn’t know that 45 lbs weights were waiting on them for Option B.

Conditions- 60 and downpours if you were outside

The Thang:

Leave Crayton for 25X IC SSH- rain starts.

Back to Crayton overhang on a dead sprint by the pax

IW 30X IC
Burpees- 10 OYO
Speed Squat/Merkin Sequence with no break in-between
10X IC Squat/Merkin 3X

4 pax bear crawl 30 yards. 4 pax wall squats with hands out- Flapjack 2X

4 pax crawl bear 30 yards. 4 pax wall squats with hands out- Flapjack 2X (thanks Boo-boo)

Lunge Walk 50 yards.

Get in groups of 4- one pax overhead press 45 lbs max reps- other three low plank.

Rinse and repeat with bicep curls while other pax flutters

Rinse and repeat with overhead press with Air Chair.

Flutter Kicks- 50X IC
BB Situps- 25 OYO
LBC- 25X IC (up on 3 count, down on IC)
Russian Twists- 20X IC

Speed Squat/Merkin Sequence with no break in-between
8X IC Squat/Merkin 4X

4 pax bear crawl 30 yards. 4 pax wall squats with hands out- Flapjack

Get in groups of 4- one pax overhead press 45 lbs max reps- other three low plank.

Rinse and repeat with bicep curls while other pax flutters

Rinse and repeat with overhead press with Air Chair.

Lunge Walk 50 yards.

SSH 75X IC
Flutter Kick- 50X IC

COT led by Prom
BOM led by Polo

F3 Camden starts on Saturday- 1/7/2017. Rain, shine, or snow…we are on.

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