Pax descended on The Abduction anticipating a massive winter storm, and were thankful the weather held for the Beatdown! Intro, mission, and disclaimers were made and Pax were ready to mosey, however YHC posed a question first: what are the 5 principles of F3? Pax enthusiastically sited them and YHC offered a single burpee for each one noted (a hint of things to come!). With that, we moseyed to…
Seal Straddle Hop (arms out front instead of overhead) IC x 20
Grady Corn IC x 15
Gas Pumps IC x 10
Suicide Squats OMC x 10
Indian run to The Thang with all Pax sprinting once
- Burp & Merk: Increasing Merkins 1 – 10
- Pure Burn: Squats – 1/4 squat to 1/2 squat x 10; 1/2 squat to full squat x 10; <Joe Louis for the 6>
- Plank Compass – YHC called various angles, which Pax rotated while holding feet in place.
- Turk & Burp x 10
- Bonnie Blairs x 20
- Floyd Mayweather – L/R x 20
Pax was incredible with lots of mumblechatter, so YHC decided to insert a little treat on our way to Part C
Bear Snake: Pax lined up in plank from head to toe. Last Pax bear crawled in snake fashion in and out of PAX. Each Pax performed 2 bear crawls.*
Pax moseyed one lap around field and after each lap performed designated Burpees and BBC. Number of Reps followed the Fibonacci numbers: 1-13, 1-8, 2-5, 3-3, 5-2, 8-1, 13-1.
Al Gore for the 6, and moseyed to flag for…
Soft Kitty Core!**
2 rounds of 10 each of Pickle Pounders, L Nolan Ryan, Alabama Prom Night, R Nolan Ryan.
American Hammers IC x 20 or so***
Pax welcomed Zach Sutherlin (Limp Bizkit).
Closed with proverb of the carrot, egg, and coffee bean. Find your inner strength to be the coffee bean!
Naked Man Moleskin:
*Planks started to lose solid form, and mutiny was threatened. Glad Pax held tough!
** Hat tip to F3 Gold Rush, who I shamelessly borrowed exercises from a couple of solid Backblasts
*** Lots of mumblechatter and hysterical leftover from Soft Kitty Core that Pax literally started counting over at 1 somewhere around 18. YHC held strong for a several more and then relented.