New site and same workout for the uninitiated. This will be the last installment of the fun bags until new and creative ways to crush the Pax are created; nevertheless 17 strong carried on heading into the weekend. No FNGs or 2.0’s this morning so the basic disclaimer was quick and then moved into world’s greatest stretch, then some footwork to warm up – front to back, side to side, alternate. Off to the car….
The Thang:
partner up and grab a bag. warm up lap around Lourdes, partner without the bag sprints to Anderson and then takes bag up the hill, other sprints to Overbrook and grabs bag back to Oxford and then back to start.
partner squats passing the bag at each cadence count x 40.
Run to hill at Overbrook:
P1 runs to Anderson and back. P2 goes various exercises until you switch: arm curls: amrap with a static hold at 90 degress after fatigue, arm curls with chest press amrap at fatigue drop to plank with bag on back. move to the covered deck. P1 chest press, P2 sprint to top of the hill and back, switch, then move to P1 with plank with bag on back, P2 sprints to top 10 burpees OYO, switch.
move into the merkin train. Pax in a circle all holding plank, 1 person does a single merkin and then it passes to the left all the way around, then 2,3,4,5. drop right into LPH until fail.
right into a LBC pyramid. 5,10,15,20,25,20,15,10,5. finish with people’s chair passing every FB down the line, then pass them back.
run back to starting lot for a round of Guantanamo. done…
Great work this morning with many Pax taking charge to come up with ideas with the FBs.
circle up for name-o-rama.
announcements: stair climb…be there, YHC took a moment to present the power of a group of F3 brothers being together. Strong bonds as iron sharpens iron.
Tongue in Groove on the solid prayer out…nice job TnG.
