Welcomed 10 PAX to the official launch of #conjunction-junction. It’s a great site with more options than you could fill in a month worth of workouts. The theme today was based on a podcast YHC listened to last week, where F3 Founders OBT and Dredd discussed how a typical F3 workout goes. OBT described it as “pearls on a string”, moving from place to place with short runs, stopping to engage in some activity. When new guys start F3, the running is often viewed as the tough part, but pretty soon, we all look forward to runs as a recovery from the beat-down we are getting at each stop. Today was one big “pearl” a few short runs, and a great christening of a fantastic new site (that also happens to be less than a mile from YHC’s house!).

Warm up

SSH, Imperial Walkers, Arm Circles & Reverse, Mountain Climbers, Merkins, Willie Mays Hayes

The Thang

Pearl One: Mosey from parking lot to playground in back of school for some B.O.M.B.S.- Partner up, Pax 1 does exercise while Pax 2 runs 2 laps around the playground “track”. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups (WWIIs) / 250- Squats.

Pearl Two: Mosey to Monkey Bars (best in town) for some Pull ups- partner up, Pax 1 does pull ups while Pax 2 does “superman”. Swap out and continue until 50 pull ups are complete. 

Pearl Three: Follow the leader…mosey to stairs, up two flights, then bear crawl down the sidewalk (50 yards), at bottom hop into dips until Pax are done.

Mary

Heels to heaven, LBC, Russian Hammer, Flutter kicks