The Pax: Ready Mix, Biscuit, Booger, Spirit Fingers, Paycheck, CDC (QIC)
Conditions: 60 degrees F, Air Quality GOOD (per Spirit Fingers’ Fitbit)
SSH x 10 4CT IC
Little Arm Circles
- Frontward x 10 4CT IC
- Backward x 10 4CT IC
Overhead Claps x 10 4CT IC
Forward Claps x 10 4CT IC
Merkins x 10 4CT IC
10 Burpees OYO
Flutterkicks x 20 4CT IC
Bataan Death March
Line up for traditional Indian run. The last person drops and does 5 burpees while the rest of the PAX mosey in a line. After completing the burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 burpees, while the (former) last guy continues on to the front of the line. Continue until each PAX has performed 5 burpees.
10 Burpees OYO
20 Squats OYO
10 BBS OYO
Rinse and repeat Bataan Death March
*As I finished up my burpees and started to run to the front, Spirit Fingers told Ready Mix to sprint to keep me from catching him. Very funny guys…jokes on you… we were stopping at the hill and now you’re tired…ha!
The Devil’s Hill
- Bear crawl down hill.
- Crab walk up hill.
- Lunge down hill.
- Sprint up hill.
Mosey to front of playground
11s (Heels to Heaven/American Hammers)
Perform 10 Heels to Heaven. Run to target point. Perform 1 (both sides) American Hammer. Run back to start point. Perform 9 Heels to Heaven. Run to target point. Perform 2 American Hammers. Always adds up to 11. Continue until you have done 1 Heels to Heaven and 10 American Hammers.
Plank O’ Rama Warmdown
High Plank, Left Hand, Right Hand, High Plank, Right Leg, Left Leg, High Plank, Low Plank, High Plank
It was a great day to lead you Brothers! Other than a little pregame confusion created by a certain simian-named pax, things went smoothly. I conquered my fears of an Indian Run type exercise…and no new injuries. I got to introduce an exercise which is sure to be a recurring Rumble favorite…The Devil’s Hill. If only I had been wearing a ruck…now that would have been fun! 66.7% went to the superior F3 Florence Coffeeteria as well for some 2nd F. Rumble is working. Keep EHing. With more than one option, there is bound to be an AO that would work for an FNG.
- Sign up to Q. https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date. There are rumors about an upcoming Q School…be on the look-out!
- Prayers for many PAX Family Members
- Thunderbird’s mom
- Milton’s mom and daughter
- Swan’s wife
- Biscuit’s grandma
- There’s an F3 Anniversary coming up…more to follow!