And so the PAX are shaped into a structure stronger than any building, one strike at a time.
SSH x25, Good Morning x20, Wind Mill x15, Mountain Climber x20, Murkin x25, jog to the top of the dam.
Split into two groups, with 1’s doing Burpeesx20 at the top of the dam, 2’s Murkins x20 at the bottom. Flap jack with a bear crawl up/jog down. Round 1 x20, Round 2 x15, Round 3 x10, Round 4 x5 reps. Finish with a bear crawl race to the top. Guess which glass-slipper wearing punk made it to the top first.
Indian run with a lap around the big field, back around the the pull up bars for some circle of pain/pull-ups. Murkins, L-Sits, Shoulder Annihilators, Super Mans, Namaste Squats, Prisoner Squats, Peter Parkers, all x20.
LBC x30, Heels to Heaven x20, 45 degrees and 6″ holds until the Q said stop.
2nd F this thursday at Players Retreat on Hillsborough. 3rd F coming up week after next. New workout on Fridays (the Flood Zone).
Also learned the importance of keeping a flashlight in your car (welcome to F3, PC, we’re glad we found your keys).