So let”s go ahead and get this outta the way. YHC ended up taking the day off from work after this one. Although it was a solid workout given that all PAX played a hand in creating it – certainly not my finest work of my F3 career – it was the first where exhaustion and dehydration decided to remind me about the importance of rest days. GoRuck Constellation, 6-7hrs total sleep on Sat/Sunday, catching up on postponed yard work and a few too many Sunday evening drinks (uh, not water) mixed together to become a nice reminder to keep your nalgene closeby. Thankfully the PAX did what they always do best – and each took a piece of leading this thing. This is what we did:
EC
MLP, EZPass & YHC rotated through cycles of pullups (x5), sandbag press (x10), KB swings (x15), run. Repeato (x10-12)
Warmup
SSH (x25 IC)
Merkins (x20 IC)
BWS (x20 IC)
Arm Circles (x10 fwd; x10 rev)
The Thang
After counting for a full PAX count, each PAX was assigned a rep count from 5-10-5.
Ex. Avalanche: 5. Foot Fault: 6 Daggum: 7…so on until Band Camp peaked at 10. Then back down. Barksdale: 9… and back down to MLP:5.
Starting at one end of The Eagle parking lot, each PAX called their exercise for the following:
Start with 1 rep – then run to the far end of the parking lot – 2 reps. Run to the start.
3 reps – run to the far end. 4 reps. Run back to the start. 5 reps…
The rep count for each PAX peaked at their designated number: 5/6/7/8/9/10/9/8/7/6/5.
Exercises included: Burpees, BWS, merkins, jump lunges, LBCs, pullups, mountain climbers, flutter kicks, jump squats…and more.
Mary
Same pattern for Mary, but each PAX had a rep count of 10:
Excercises included: flutters, LBCs, heels to heaven, WWIIs, V-ups… and more.
COT
I know we had it… but tunnel vision was setting in – and I don”t know what we talked about.
Aye!