24 PAX emerged from the light gloom for what promised to be “more or less” a solid beat-down by your Co-Q’s and brothers Moore and Less. We tackled sleds and ladders and went from knowing more to knowing less. And, we fit in a bit of work along the way…

Warm-up

20 SSH

10 Willie Mayes Hayes

10 arm circles forward/reverse

10 Cotton pickers

The Thang – 3 Lt. Dan-style ladders + 3 team sled pulls

• Ladder #1 – burpees & seal claps
  • 1 burpee, 1 cadence count seal clap
  • 2 burpees, 2 cadence count seal claps
  • Etc. to 10
• Sled pull #1 – PAX broken into two teams and set out opposite directions around the oval parking lot. One PAX sits on sled (plywood with 2×4’s for runners) and other pulls. Other PAX follow the sled bear crawling. When the PAX pulling tires out, both PAX must switch out. Full lap around parking lot.
• Ladder #2 – Lt. Dan’s to 10 (single count prisoner squats & cadence count lunges)
• Sled pull #2 – With legs sufficiently “warmed up”, we cut to half a lap, and extra PAX crab walked behind sleds.
• Ladder #3 – Jack Webb’s to 10 (single count merkins & cadence count overhead claps)
• Sled pull #3 – Same drill for half lap. Extra PAX were allowed to bear crawl, lunge walk, or crab walk.

Mary

8 Twizzlers

Stretch

What is this you ask? Less led us thru 3 minutes of stretching. A few of us are over 40 after all…

COT

Thanks Less to joining us from Michigan and leading on your second ever F3 workout. Remember as you head into the holiday weekend what we are commemorating and remember the fallen soldiers who have kept us safe and won and preserved the many freedoms that we enjoy every day in this great country!