Personal Q Note: This was my first workout since my Father unexpectedly passed away from a heart attack two weeks ago. When I looked at my calendar and saw the Q reminder I thought about asking for a replacement. However, this is what F3 is all about. Showing leadership and pushing yourself. TClaps for Choo Choo and Kanye for making the special trip out and for all the guys making it out after a long night of watching UNC bring home the bacon.
Warm Up
- calf raises 10x
- prisoner squat
- sir fazio arm circles
- clappers
- sir fazio reversal
The Thang: UNC 4 Corner
Corner 1 Defensive Drills
- defensive slides left/right
- 5 burpees
- defensive slides
- 5 burpees
- defensive slides
- 5 burpees
- Crab walk to corner 2
Corner 2 Offense
- left jump shots (10x)
- 5 burpees
- right jump shots (10x)
- 5 burpees
- left jump shots (10x)
- 5 burpees
- Bear crawl to corner 3
Corner 3 Defensive Stand
- Bobby Hurley (or Wojciechowski whatever Duke floor slapping player you prefer) floor slaps 10x
- 5 burpees
- Bobby Hurleys 10x
- 5 burpees
- Bobby Hurleys 10x
- Lunge walk to corner 4
Corner 4: Putting it all together
- Defensive Slide
- 5 burpees
- Defensive Slide
- 5 burpees
- Jump shots (the lift is starting to go as gravity pulls on the Pax)
- 5 burpees
- Bobby Hurleys
- 5 burpees
- Crab walk to corner 1
Mozy to the fence
- People”s chair 5 count down the Pax line
- Balls to the Wall 5 count down the line
Ring of fire
- squat hold
- one Pax member scrum jumps (mini burpee) around the circle (5 times)
Mozy to the benches
- Paired off group 1 left right step ups
- Group 2 dips (20) flapjack
- Quick steps on the wall (10)
- Dips (20)
- Quick steps
- Dips (20)
- Quick steps
- Dips (15)
Mary
Dealers Choice
- WWIIS (10X)
- flutter kicks
- heels to heaven
- Kanye kicks (crab walk position touch your hand to opposite ankle)
- Russian hammers
- plank hold while 1 Pax member completed 5 Merkins till everyone had done them (3x)
- dying cockroach (10x)
- scissors (10x)
- homer to marge (10x)
- American Hammer (20x)
COT
Announcements
Spartan Race Sat in Charlotte
Prayers
- Sweats on IR/ recovery
- Charlotte drive and competition
- continued prayers for Nickelback and his family after the passing of his father
Well done men, great to be back with F3Nation.