Three PAX, 2 local, one visitor arrived in the sub-freezing gloom for their daily dose of F3 madness. We looked around and realized:
1. No one had a watch
2. No one was prepared to Q
So we do what we always do in this situation….Escalator
Warm up:
SSH x 20
LBAC x ??
Windmills x 20
Derkins x 15, Dips x 5
Derkins x 10, Dips x 10
Derkins x 5, Dips x 15
The Thang: Escalator
Run 1/8 mile then exercise.
Set 1:
SSH x 20
Set 2:
SSH x 10
Merkins x 20
Set 3:
SSH x 10
Merkins x 10
Peter Parkers x 20
Set 4:
SSH x 10
Merkins x 10
Peter Parkers x 10
LBC x 20
Set 5:
SSH x 10
Merkins x 10
Peter Parkers x 10
LBC x 10
Heels to Heaven x 20
Set 6:
SSH x 10
Merkins x 10
Peter Parkers x 10
LBC x 10
Heels to Heaven x 10
Burpees x 10
Set 7:
SSH x 10
Merkins x 10
Peter Parkers x 10
LBC x 10
Heels to Heaven x 10
Burpees x 10
Spicoli’s x 10 (Named after Greenville PAX with colon cancer….Think Burpee but with Superman at bottom rather than merkin)
Set 8:
SSH x 10
Merkins x 10
Peter Parkers x 10
LBC x 10
Heels to Heaven x 10
Burpees x 10
Spicoli’s x 10
Russian Hammers x 30
Mary:
LBC x 30
LBC x 25, Heels to Heaven x 30
LBC x 20, Heels to Heaven x 25, Low, Slow Flutter x 30
LBC x 15, Heels to Heaven x 20, Low, Slow Flutter x 25
LBC x 10, Heels to Heaven x 15, Low, Slow Flutter x 20
LBC x 5, Heels to Heaven x 10, Low, Slow Flutter x 15
Heels to Heaven x 5, Low, Slow Flutter x 10
Low Slow Flutter x 10
COT
Moleskin:
Nice to see Earth Mover come in from Greenville, SC. Strong work
It should be noted that Rodeo did this entire workout with his Ruck backpack (60 lbs). Now he knows what it is like to be Floyd and Earth Mover every day.
Would love to have more PAX on Thursdays. Maybe it will get better when it warms up.
