Location: Gridlock
Date: 07-11-2019
Time: 05:30 am
Weather: Warm and muggy with some thunder and lightning
Q: Zebra
PAX: 8 – Genesis (FNG), Beaker, 49er, Ronaldo, Sous Vide, Incognito, Zebra, Axeman
Warm-O-Rama
15 Michael Phelps IC
15 Abe Vigoda’s IC
15 Copperhead Squats IC
15 Imperial Walkers IC
20 SSH IC
Q discussed the 5 core principles of F3 and Disclaimer
PAX moseyed to top of parking lot to the coupons and cones
Tha Thang
3 cones were setup about 15 yards apart from the starting spot. PAX worked in teams of 2 while the 1st PAX worked on the given reps the 2nd PAX did burpee suicides with the 3 cones, run to 1st cone and do 1 burpee then back to start, run to 2nd cone and do 2 burpees, 3rd cone and 3 burpees.
Work at the start was completed as following:
50 – BB sit-ups
100 – Overhead press with coupon
150 – Merkins (did lunges instead of burpees on the run for this round)
200 – Coupon Curls
250 – Air Squats
With 2 minutes remaining, PAX did LBC’s AMRAP to finish.
End in COT