4 Pax, The Gloom, 62 degrees.
DISCLAIMER
PRAYER
COP
SSH – 33 IC
IW – 10 IC
HW – 10 IC
LBACs – 10 IC forward and reverse.
THE THANG
Evolution 1—Pain Train (Hat Tip to my friend Ranger from SC who led the 1st official F3 workout in Johnson City during the launch).
- Cone 1 (25 yards) -> 10 squats -> back to Start (5 burpees)
- Cone 2 (50 yards) -> 15 squats -> Cone 1 (10 merkins) -> start (5 burpees)
- Cone 3 (75 yards) -> 20 squats -> Cone 2 (10 merkins) -> Cone 1 (10 merkins) -> start (5 burpees)
- Cone 4 (100 yards) -> 25 squats -> Cone 3 (10 merkins) -> Cone 2 (10 merkins) -> Cone 1 (10 merkins) -> start (5 burpees)
- Back down the ladder to Cone 1
Mosey Recovery Lap
Evolution 2—11’s (personal favorite)
- 10 box jumps | 1 decline merkin
- 9 box jumps | 2 decline merkin
- 8 box jumps | 3 decline merkin
- 7 box jumps | 4 decline merkin
- 6 box jumps | 5 decline merkin
- 5 box jumps | 6 decline merkin
- 4 box jumps | 7 decline merkin
- 3 box jumps | 8 decline merkin
- 2 box jumps | 9 decline merkin
- 2 box jumps | 10 decline merkin
Mosey Recovery Lap
Circle up for Middle Mary to give the legs a break
- 25 LBC | 15 supermans
- 20 LBC | 12 supermans
- 15 LBC | 9 supermans
- 10 LBC | 6 supermans
- 5 LBC | 5 supermans
MARY
Pax Choice:
GoldDust – 15 Leg Lifts – IC
Ripcord – 10 Hello Dollys – IC
Glory Days – 10 Gas Pumps OYO
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
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