Warmup: Lap around the peanut with high knees, butt kickers, backwards running, and short sprint
5x Burpees
18x SSH
10x Goodmornings
24x air squat
20x aircircles
The thang: Started things off right the only way I know how… with a cardiac lap. Finish the cardiac lap at the playground for some pull ups. Goal of the pull ups was to complete as many pull ups as a team as possible in 3 minutes. Assisted pull ups count just as much as independent pullups. Brick decided to be an over achiever and knock out 20 unassisted (but quickly realized it was unsustainable for 3 minutes). Next we did a Cardiac Lap 2.0 around the playground (plankwalk & high kicks). Then 2 cycles through 20x V-ups on the swings and 10x burpees followed by a second Cardiac Lap 2.0.
The 3rd half of the workout requires some background… A couple weeks ago my M told me she was going to get “lookin right” before swimsuit weather. To that end she found a workout online that was going to get her all squared away for summer. Of course I talked trash about how easy it would be and that it would be nothing compared to F3. So I agreed to do the first workout with my M… and promptly felt smoked after a 30 minute workout. So for the boys of Tobacco Road I brought half of one of those workouts to test it on them. I think weed-n-feed and brick will concur that it was a legit workout.
Series one:
40x lung jumps
40x “x” jumps
30x step ups with a rock
15x tuck jumps
Series two:
30x lung walk
15x traveling burpee
30x split squat
30x sumo squat jumps
Mary: opps, ran over on time (even after revoking a 10count from weed-n-feed) Is it “frowned upon” for a Q to revoke a 10 count in the middle of the 10 count??? Well karma decided that YES it is. At the end of the workout when returning the rocks to their pile, Brick’s rock made a splash landing and covered YHC in mud.
COT: Prayers for all those traveling this weekend, and for a friend of Cardiac who was recently diagnosed with cancer.