I tend to go to my favorite exercises whenever I Q. I decided it was time to try out some new stuff for the eastern wake PAX at Excalibur. So, I went to the very thorough list that is compiled from our F3 brothers across the country (http://f3nation.com/exercises/) to find something fun. If you haven’t already, check it out, lots of good ideas there. Here’s how it went.
Warmup:
SSH x 25
Windmills x 10
Sir Fazio (forward and back) x 10
IW x 25
The Thang:
Triple Check (see list above for description). I think we did 4 rounds instead of 3.
Merkin Wave. With 11 PAX in the circle we made it to 7 before needing a quick break. Finished 8-10 together.
Partner up for some leg raises/throws. Partner one does a leg raise to 90 degrees at which point partner two pushes legs back down (left, right, or forward). 15 reps and then flapjack. Repeato x 3.
Cackalacky Choo Choo (didn’t see this one in the list of exercises, will have to add it) across field. Line up arms-width apart, everyone plank, man on the end does a burpee with jump sideways across next PAX and repeats down the line until he resumes plank at the end. Each PAX joins in when they are the last in the line. Continue this until we have crossed the field.
Another round of leg raises/throws.
Traveling burpees across the field.
Mary:
Freddie Mercurys x 30
WWII situps x 30
YHC forgot to do Name-o-rama, don’t let me do that again!
If you’re not doing the BRR, be there for the 9/11 Stair Climb at Panera Bread at Crabtree at 0515, launch at 0530.
Moonshine took us out in prayer. Thanks brother, you’re growing a great group at Excalibur!
