7 #faithful got up on a Saturday to test their limits at #Battle. A familiar face in Rosinbagger awaited and YHC tagged along for a rare appearance at F3 Columbia’s most challenging proving grounds. Perfect weather was on full display and the pax made the most of their 60 minutes together.
Conditions: 48
The Thang
SubPrime Q
Run to Battle Loop; Partner Up
Round 1
- 100 Partner Merkins
- Race your partner on the battle loop going in opposite directions
Round 2
- 50 Partner Jump Squats
- 50 Partner Jump Lunges
- Race your partner on the battle loop going in opposite directions
Round 3
- 50 Partner Iron Cross (do them individually at the same time)
- 50 Partner Russian Twists
- Race your partner on the battle loop going in opposite directions
Round 4
- 15 Burpees (OYO)
- Race your partner on the battle loop going in opposite directions
Run to Circle of Death
Ab Circuit
- 20 Flutter Kicks (count one side only)
- 20 Iron Cross
- 20 Russian Twists (count one side only)
- Rinse & Repeat AMRAP decreasing 1 rep per round until YHC calls time (most completed 5-6 sets)
Rosinbagger Q
Run to bricks, retrieve 2 pavers, run to football field, line up on the sideline
Prowler Circuit 1 – 1 group of 3; 1 group of 4
Groups broad-jump-burpeed from one sideline to the other while one group member pushed the prowler to the opposite sideline and back and then back to the group. Groups would trade prowler/broad jump burpee duties until the entire group made it from one sideline to the other and back.
- Flutter Kicks – 100 (4ct)
Prowler Circuit 2
Rosinbagger would call a paver exercise (over head press, curls, triceps extension, bench press, flies, bent over rows, etc). Pax would complete said exercise while one pax pushed a prowler from one sideline to the other and back. Rinse & Repeat for 2 rounds
- Flutter Kicks 40 (4ct)
Return Pavers, Run to COT
COT
BOM – closed out by SubPrime
Moleskin
- Another solid day working all muscle groups while maintaining a nice cardio interval theme
Announcements
- Continue to count off prior to workouts, wear reflective gear, call out cars, run on the left side of the road (facing oncoming traffic)