Warmup
Crazy Train, Ozzy Osbourne
Mix of exercises transition during chorus
1st set
- SSH
- Merkins
2nd set
- Squats
- Merkins
3rd set
- Plank Hold Variations
- SSH
- Merkins
Main Event
Mosey to The Briar Commons
Lucky 11s
- 1 Burpee, 10 WW2
- 2 Burpee, 9 WW2
- 3 Burpees, 8 WW2…..Continue to 10 Burpees, 1 WW2
Grizzly Bear
- Bear crawl from one end of field to the other
- When Q shouts Grizzly, PAX stop, do a burpee (merkin when I call it, then finish the burpee with the jump).
- Repeato
AYG Sprints
- Sprint across the field.
- Mosey back and hold plank until all PAX return
- Repeato
- Sprint Back to AO
Mary
- American Hammers
- Homer 2 Marge
- Peter Parker
- Parker Peter
- Ring of Fire to 10
Announcements
- The Gambler is happening on Saturday, 4/6 730am – 12pm. Details at #gambler_ii channel
- Zook is leading a pull-up bar build at Briar Chapel. He’s fronting the money and needs your support. Donate what you can to a great cause to build up your own community. Give $20 if you can. Send to him via PayPal: mglass5@nc.rr.com
- Nescafe is running for Malawi and looking for sponsors. Ping him on Slack
BOM / COT
Thanks to everyone for coming out. I hope this workout challenged you.
I’ve been posting at the Rabbit pretty regularly of late. Last week Dueling Banjos crushed us with a 5 mile run broken up with Sprint intervals, hill climbs, burpees, dips, etc. The sprint intervals were brutal and I simply wanted to quit. But I was reminded that pushing ourselves beyond what we think we’re capable of is one of the main reason’s we do F3. We want to improve ourselves, get stronger, faster, healthier both physically and mentally. And it’s important for all of us to remember, if it doesn’t hurt you’re standing still. It’s easy to mail in a workout you remember to push yourself through the pain. You’ll be rewarded in the end. Aye.
Moleskin
- Nanu-Nanu took a spill on one of Briar Chapel’s notoriously treacherous curbs on the sprint back to the AO. Looks like he may have a sprained ankle but in true form, he finished out the Mary! T-Claps.
- Boyardee and Duplo were impressed that I would trust leaving my Speaker and Phone unattended in the Clubhouse lawn in such a suspect neighborhood.
- PAX Namo-rama: https://youtu.be/OObfPDJFemg