Warm Up:

SSH, Imperial Walkers, Body Weight Squat, Arm Circles, Merkins

The Thang:

YHC wanted to group PAX up for today’s activity, in order to encourage some 2nd F and to help folks push themselves within their realistic range of ability. So, before heading across SV to the parking deck, I had folks do a quick self -assessment…do you consider yourself to be fast (apace), moderate, or deliberate. Everyone self-organized accordingly and we set out. Not surprisingly, the self-described fast group smoked us all to our eventual destination.

Once on site at the SV deck, the PAX were instructed to complete a series of exercises (pull-ups, burpees, body weight squats, and WWIIs) before doing a loop of the deck and returning to continue. Each round/lap added +2 reps to the exercises.

Round/lap 1: 2 pull-ups, 4 burpees, 6 BWS, 8 WWIIs

Round/lap 2: 4 pull-ups, 6 burpees, 8 BWS, 10 WWIIs

Round/lap 3: 6 pull-ups, 8 burpees, 10 BWS, 12 WWIIs

And so on until you reached 10 pull ups…if time permitted PAX were instructed to work their way back down. PAX were also encouraged to complete exercises and run with others from their self-organized pace groups. YHC made it through the last round (10 pull-ups) before time ran out, while several of the fact group got well back down the ladder.

Mosey back to the starting point with a brief pause along the way for 10 more burpees (thanks @Knoxville).

Mary:

Long slow flutters, box cutters, LBCs and hip raises.

COT:

Keep our guys doing the Heavy in DC in our thoughts. Keep all our Veterans and their families in our thoughts. Thanks for the opportunity to be out here with all the PAX. Always makes for a better day when it starts with F3!