06:30 – Why is Howard sitting in the parking lot? He Loves F3! As the rest of the PAX rolled in, the Shovel Flag was planted and we began.
Warmup:
SSH x25
Merkins x15
Good Mornings x15
Mountain Climbers x15
Run around paddleboat lake and back to Ampitheatre
Eye of the Tiger – AMRAP 10 minutes.
In teams of 2, 1 person helping, the other doing the AMRAP for 10 minutes:
20 WWII Grandma situps (the real deal, not baby crunches, partner hold feet)
10 Burpee Jumps (jump over your partner who is planking at the top of the burpee)
20 wall Jumps (18″ wall, speed jumping, partner is doing a squat hold)
Robert Plant x4
Plank at top, run to Gazebo picnic area
SSH x20
Incline Merkins x10
Decline Merkins x10
Froggies x20
Russian Hammers x20
Dips x20
French Dip x10
Run to parking lot for some speed work:
2x: quick feet x10, sprint 20 yards across parking lot
2x: peter parker x10, sprint 20 yards across parking lot
Squat hold circle
Stretching circle
Run back to shovel Flag
COT
tclaps to Wendell Gee for showing up on a Saturday
The pax did well in the AMRAP. It seemed like a hit. We did 3-4.5 rounds, maybe next time we AMRAP the “Eye of the Tiger” we can hit 4-5.5 rounds, that would be progress.
Today was a smoker, after the AMRAP we started losing steam and had to slow down a bit. Recoveries started being called out.
