The QIC pulled up 10 minutes before the scheduled workout time to find the PAX making conversation in an unusual spot, and White Shoe’s rope of Heavy Metal fame hanging from a nearby tree. Variously members of the PAX were making their way up and down the rope. Confusion abounds. No time to incorporate the rope into today’s beat down, so the QIC made one trip up and off we went.
THE THANG:
WARM UP:
Jog around basketball court up to lower field. SSH x 20, imperial walker x 20, Fazio circles x 20, windmills x 20.
20 burpees.
Four 80 yard sprints, one exercise after each sprint. Exercises: 15 spiderman merkins, 15 diamond merkins, 15 wide merkins, 15 standard merkins.
Jog to upper field.
20 burpees.
Four 80 yard sprints, one exercise after each sprint. Exercises: 20 lunges, 20 squats, 1 minute peoples chair, 20 single leg deadlifts.
Jog to stone circle.
20 burpees.
On the wall. 10 jump ups, 15 incline merkins, 10 single leg squats, 20 count reverse decline plank. repeat 3 times through.
Jog to lower field.
20 burpees.
Four 80 yard sprints, one exercise after each sprint. Exercises: 30 count LBCs, 20 WWII sit ups, 20 count alternating crunch, 20 count rosalitas.
Jog to upper field.
5 burpees. Plank o rama. high plank, Putin, Sarkozy, low plank hold.
Jog to lower field for COT.
Moleskin:
Strong pace today. Not many bastard calls until the last 10 minutes. #toughbunch #dontmesswithballbearings
Tclaps to White Shoe for bringing out the rope pre-dawn while on IR so the PAX could get in some reps pre-Spartan weekend.
Prayers and hearts out to the Charlotte PAX and family on the passing of OLB. We don’t have the words to convey proper sympathy on the loss of an F3 brother.
