https://www.youtube.com/watch?v=Yg3Z5YcVNCY

This video is an actual depiction of our workout.  AS a chef, I find this upsetting, infuriating and hilarious all at the same time. 4 PAX had an early morning ruck and I’m pretty sure Vandelay was still running the track since last night.  Marky Mark and YHC got a few EC pull-ups because how else can you kill 10 minutes?!  A lovely, cool and star lit morning was our platform for tenderizing 21 PAX.

Warmup:

SSH x20

IW x 10

Willy Mayes Hayes x 10

Plank stretches

The Grinder:

To the benches for Box jump burpees x10

Dips x 20

repeat, enjoy the dust cloud created by the BJ Burpees (BJ Burpees could be misinterpreted)

The Meat Press:

Bear crawl, crawl bear ladder > 10 with merkins and squats

The Hammer: 

To the track for a burpee mile

1 lap and 10 burpees. repeat 3 more times

Maceration:

Partner up and wheelbarrow the football pitch

Mary Rose:

Ring of fire, traditional

Ring of fir, flutter kicks

COT:

Support for Yanni with his incredible endeavor

2nd F Monday the 9th. 8:00 at Town Hall SoVil

BOM:

Always an honor to lead the Cougar.  This AO will always be special to me as this is where I was named and this is where I learned the fantastic values and benefits of F3.  Keep on fighting the good fight you tough bastards.