Here is what went down

Warm up

• 30 SSH
• 15 Hillbillys
• 10 Good Mornings
• 10 Arm Circles

Bogey’s thing:
-Paint the lines pyramid to 7 merkins and back down

-1/2 PAX suicide while other half 4×4, rinse and repeat

-SSH (just arms) while hoping on one foot in Cadence to 20

-20 monkey humpers

-SSH (just arms) while hoping on other foot in Cadence to 20 – PAX were feeling the burn on these

-1/2 PAX suicide while other half burpee into candlestick rinse and repeat

Malware’s thing:
A review of the 5 principles of an F3 workout with an exercise to burn each one into our memory

F3 workouts:
-Are Free: This requires us to rely on one another. In the spirit of relying on each other…a modified Hail Mary
PAX partner up. 1 PAX doing dips on a low wall with his heels resting (relying) on the shoulders of his partner who is on the ground attempting to do merkins with the added weight. 20 dips, switch and repeat.

-Are Held in the Open Air: You never know what kind of wildlife you will encounter while in the pre-dawn outdoor gloom…we encountered centipedes
PAX form a line shoulder to shoulder in plank with a couple feet between each. Last PAX broad jumps over each man and then falls in line. Repeat until each man has gone down the line twice.

-Are Open to All Men: What makes a man…manmakers, of course. I think we did 20 oyo

-Are Peer-Led: If we are all peers, then no one should be any higher than anyone else…low crawl to midfield. That means no portion of your body ever loses contact with the ground.

-End with a COT: To review and demonstrate our trust in one another, ALL MEN got a FREE, OPEN AIR, PEER LEAD, ride to midfield on the back of another PAX. 5 squats with partner on your back. Switch and back to starting point. Five more squats. Repeat, but without the squats the second time.

We had time to go through most of the principles a second time:
-Free: Freedom’s just another word for nothing left to lose. Nothing left to lose means you gave it all you’ve got…give it all you’ve got sprint of about 80 yards.

-Open Air: Bear centipede with a merkin added every time the bear crawler passed you in line. Continue until every PAX goes twice.

-Open to All Men: All men are different, so every PAX closed their eyes and started doing reps of the exercise of his choosing. After completing 1 rep PAX were allowed to look around to see what everyone else was doing. Round 1: 9 PAX did 8 unique exercises. Round 2: 9 PAX did 9 unique exercises.

With no time left to do an exercise based on Peer-Lead or COT, we moved on to a peer-lead COT courtesy of Nightshift.

Catskill has the flag for his Q next week!