• When: 2018-03-13
  • QIC: Mac
  • The PAX: Dozer, Navy Beans(R), Sundance, Drysocket, Trickle, Overage, Mac

Alright Meow! Let’s work on that form CAT

7 Pax escaped the warm confines of their fartsacks to get their daily dose of the Red Pill at CAT this morning. YHC has been rolling through the AOs of Lexington with a special workout called Form School. Each time it just gets better and better. As you may have observed in bootcamps across the region, a lot of times our form really sucks. It’s easy to get caught up in the competitive spirit that accompanies men working out together and forgo proper form and range of motion for speed and a lot of reps. Form School takes us back to the basics with slow, low-rep exercises performed through the full range of motion and what the Pax learn is that it doesn’t take 100 burpees to kick your butt. 20 burpees performed properly and slowly will do the trick just fine. So if you haven’t had a chance to experience this workout keep your eye out for the next installment coming to an AO near you soon!

The Thang:

Slowsey (Fast walk due to YHC’s no-running order from the doc)

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker x 20

Windmill x 20

Lil baby arm circles x 10each direction


Slowsey to a new spot

Build a burpee part 1 (The pieces)

Merkin x 10 in three different elbow positions to feel how it changes the muscles used

Prisoner squat x 20 IC

Plank jacks x 20 IC



Build a burpee part 2 (The final product and crowd pleaser!!!)

6 count burpee x 10C

8 count manmaker x 10 IC


Slowsey to a new spot

Morning wood x 10 OYO


Slowsey to the track


Hydraulics x 10IC

LBC x 10 IC

Peter parker plank x 10 secs each side x 2

American Hammer x 10 IC

Shoulder Taps x 10 IC

Heel touch to V-up x 10 I

Parker Peter x 10 IC

Jailbreak it back to the flag



  • Please support my LLS MOTY campaign at endure4acure.com
  • F3 Mentors Program
  • F3 Cross Ruck, 30 March
  • 31 March, 3 year convergence at The Mission in Columbia; looking for PAX to support that group and one of our own PAX, Training Wheels, who has been a huge supporter of The Mission.
  • May 5 Second annual Lexington F3 3rdF 5K Timmerman trails register now at https://www.webscorer.com/register?raceid=128785