With the flag planted, 17 PAX ventured into the gloom for dual circuit version of Heavy Metal, including a rare appearance by Mama Junk.
Warm-up:
- Jog around park
- SSH x 30
- Windmills x 25
- Mountain Climbers x 25
- Fazio Arm Circles x 10, switch x 10
The Thang:
Two circuits, run simultaneously, with half of the Pax partnered up on each circuit, AMRAP each exercise (except where noted) and rotating through each circuit AMRAP:
Circuit #1:
- Sprint around park (timekeeper)
- Medicine ball toss over the backstop
- Cinderblock manmakers
- Pax #1: Hangcleans x10, Pax #2: dips AMRAP (flapjack)
- Merkins with El Jefe
Circuit #2:
- Sprint around park (timekeeper)
- Mama Junk! (team choice of 2-man flips, or single-man back and forth)
- Jane Webbs
- Kettle Bell swings
- Pull-ups
FLAPJACK CIRCUITS AFTER ~3 ROTATIONS THROUGH EACH CIRCUIT
Mary:
- Freddy Mercuries x 30
- Sarkozys x 15 (leg up for last 5)
- Putins x 15 (leg up for last 5)
- Low-plank hold (3 count around circle)
COT
Moleskin:
- Now is the time to hard commit for the May GoRuck, and to be a part of the team experience. An F3-dedicated cadre has been secured, so let’s make it a good showing. Talk to White Shoe for details if you need them.
- YHC thought the dual circuits would be a good way to accommodate a large group and still keep things moving – some minor hiccups at the beginning, but think it turned out well in the end.
- Welcome to F3, Repo! The Pax was forgiving of your quasi self-naming (ask Cinderella what happens when you do that), and great to have you out.
- 2nd F is next Thursday (7:30pm) at Player’s Retreat.
