“What the heck is a side straddle hop double merkin burpee?”
“Land soft if your feet are freezing and and all your blood’s drained to ’em.”
“I can’t feel my fingers…”
“Changing speeds makes it better…”
“Quit quittin’!”
“Who invited this guy?”
“5 more minutes!”
“Don’t be cheatin’ it!”
“‘Evil 8′ sounds lovely…”
“No way you’re lapping me.”
“Mumblechatter can only happen if you’re not working hard enough to be out of breath”
“Crawl Bear is not what nature intended.”
“How can I raise the roof if I can’t feel my arms?”
“Floater?”
“Love your wife first.” “Excuse us for breaking up the devo, gotta knockout some monkey humpers…”
Conditions: 28 degrees
THE THANG
COP
SSH Double Merkin Burpees x30
OYO Run to ROTC Pad
1 Gasser (4 down and back sprints)
OYO Hard Run to Weightroom Turf
COP and divide into 3 groups
3 Man Group Challenge
1. 20 Dips and Low Plank
2. 7 Wide Overhand Pull-ups and Hang until Runner arrives
3. Run Parking Lot Loop, tag Station 1 Partner
(group may not rotate until Runner arrives and tags Station 1 man)
x3 Hold 6 Inches for the 6
COP
CLBC 10 IC
Sit-ups 10 IC
In and Outs 10 oyo
Russian Twists 20 IC (changing rhythm)
x2
“10” Merkins – w/variable pauses
Indian Run to Field of Dreams
“Evil 8”
AMRAP
Corner 1: 10 Explosive Merkins
Run to Corner 2: 10 Lunge Jumps
Run to Flag (middle): 3 Burpees
Run to Corner 3: 10 Squats
Run to Corner 4: 10 2ct Freedom Twists
AFAP 12 Minutes
Crawl Bear Down Hill
Run to ROTC Pad
Frog Jumps down 10 Merkins Frog Jump back (about 50yds total)
Squat n’ Step down 10 Merkins and Squat n’ Step back
Bear Crawl down 10 merkins Crawl Bear back
COP – attack the shoulders after BearCrawl/CrawlBear
LBAC fwd 15 IC
LBAC bwd 15 IC
Back Thumbs 15 IC
Raise the Roof 30 IC
LBAC fwd 10 IC
LBAC bwd 10 IC
Merkins 15 IC
COT
BOM
DEVO
Moleskin:
– Cool to see Pax respond and come out for a “guest” Q in good numbers; though YHC is no guest to River Bluff (a somewhat mild-mannered teacher from 8-3:45 everyday). For some Pax this workout was tougher than usual, but everyone got through it, and men were pushed toward their perceived limits, and in terms of First F that is what it’s all about.
– Lexington County F3 has learned many things from its’ Columbia forebearers – but there are many things we can learn from Lexington too. Like consistently coming out to work in BIG numbers for instance, and the fact that today was the best routine COT YHC has seen. Crypt Pax showed a high level of humor, accountability, and support for one another.
*Lesson learned: don’t let any routine COT be routine – it’s special and it’s one of the big things that sets F3 apart from everything else.
– T-claps to FNG “Cage Free” for posting at his first F3 workout.