7 pax out today in Iron Valley for a brisk Monday morning. No better way to kick off the week than breaking a good sweat.
Upon discerning a lack of awareness about the mission of F3, the slaughter starter was deemed worthy to kick off w/ 20 burpees.
Reviewing the mission we did 2 mosey laps followed by merican’s, squats, LBAC (sobriety style), LBAC in reverse, and DAM’s.
BEARMUDA Triangle – mosey to burpee cove (paid respects).
“3 markers ~30yds apart in shape of a triangle. Pax performs three burpees at first marker and bear crawls to 2nd marker, 6 burpees and bear crawl to 3rd marker, 9 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3. Named Bearmuda Triangle as it has been known to mysteriously lose some pax along the way.”
1st RING of FIRE = GUANTANAMO = Pax on their backs heels up. First jumps up & pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.
2nd Ring of Fire = HOWLING MONKEYS = everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless). The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles!
3rd Ring of Fire = ‘Merican Circle = Everyone in plank position, each member of the Pax does 10 Merican’s until you make it around the circle.
CIRCLE OF TRUST