Today, 23 Pax took it back to the basics. As seen on F3 TV, Dred shows the proper way to announce an exercise and lead the Pax through it (in the search box on F3nation.com, search for “TV how to count”), so YHC dolled out exercises to the Pax for proper cadence counting. Each time it was not performed properly, a foul was called. Roy Williams called upon YHC for his first solo start at The Forge and he fouled out in the first quarter. Each foul was penalized with 2 burpees in the end.
The next exercise is …
Starting position
Move
In cadence
Excercise
….
Recover
The Thang
Jog 3/4 lap around the lake for warm-ups:
SSH
Good Mornings
Sir Fazio Arm Circles
Imperial Walkers
Jog up steps / muddy knoll to the rock garden for:
Curls
Tricep extensions
Rock press – up / out front
Rock pass to the right x 25
Mozey to top of the half-pipe for:
7’s – merkins at top / prisoners squats at bottom
Finish at bottom with plank-o-rama
Ladder crawls up other side of half-pipe
– run to cone, bear crawl down x 2 cones
Proceed to Pullen Pavillion for:
Alternating L/R step-ups
Irkins
Dips
Derkins
Jog toward Carousel
Robert Plant the steps
Proceed to stage for Mary:
LBCs
Foul count = 10, so 20 Burpees OYO
COT
Welcome FNGs Yow and Stipe. Also welcome to Big Mean from CLT and the young-guns preparing for school football.
Cee-Lo closed out in prayer.
