It has been another great year on this big traveling rock and I was glad to be able to share it with the outstanding men of F3Nation! With that in mind I wanted to give back to my fellow PAX members and share my wisdom (or lack of it), so we did a couple exercises in iterations of 52. But first we needed to get in a little EC rucking from North Hills to Pullen Park. We covered right at 5 miles in 1.5 hours, carrying a couple slosh pipes for good measure. #ISI
Warmup:
SSH x 52
The Thang:
Since we rucked in this morning I didn’t have time to setup the course before everyone got there, so we did the initial lap (.6 miles, sans exercises) to place cones and explain the exercises. Pergo did an excellent job as the Qs assistant and carried the cones and postit notes with exercises. Thanks brother! The counts were simple, everything is 52s. The Judge style again, object is to complete as many laps around the course as possible.
Station 1: 52 Star Jumps
Station 2: 52 Xs & Os
Station 3: 52 Squats
Station 4: 52 Diamond Merkins
Station 5: 52 Flutter Kicks (two flutters == 1 rep)
Station 6: 52 Derkins
Station 7: 52 Burpees
Most PAX were able to complete 2 rounds of the course (plus initial setup round) during the hour. Strong work brothers! Thanks for the birthday encouragement for this old man, always a pleasure to lead! Not sure I’ll be doing this same workout for my next birthday… #QWasWipedOut
Slash carried us out in prayer.
9/11 Stair climb this Friday, Panera Bread @ Crabtree Valley. Gather at 0515, launch at 0530. BRR folks won’t be able to attend so be there to represent F3, bring an FNG!
Buck Rogers decoder reports for EC (http://tpks.ws/X1Wz) and birthday beatdown (http://tpks.ws/U3Y1).
