Pax: YHC, LETC, Quarto, Brady, Tombstone, Parrot head, Crosswalk, Blade, Heisenberg, HoverRound, Niles, Halogram, FNG (Ahab), Smokes, Venus, Trump, FNG (Strings)
Warmorama: SSH ICx25, Imperial walkers IC x 20, Cotton Pickers IC x15 (RECOVER)
After the Warmorama “we” struggled counting off and partnering up.(which was a theme repeated at the close of the workout:) What should have been 7 pairs and one group of three ended up being four pairs and three groups of three. We the AO mosey north on front street to the parking deck. At the parking deck we corrected our groupings and began the FUN!!!
Instructions were given and the work began. At the start and at every switch the pair would do 10 partners Merkins. After the partner merkins, Partner 1 ran up the ramps and through every turn would do walking Lunges. Once partner one reached the top they would run (and Fast because it’s down hill, right ParrotHead?) back down to the bottom without any lunges. Once at the bottom partner 1 will do wall squats until partner two finishes. While Partner 1 is running the ramps Partner 2 headed to the stairs. Partner 2 runs up the stairs at the Level 2 they will do 5 Burpees, Level 3 10 Merkins, Level 4 20 Squats, and Level 5 40 Imperial Walkers. After the Imperial Walkers head back to the bottom. Partner 2 does two rounds of stairs. After two rounds of stairs Partner 2 swaps with Partner 1 after completing 10 partner Merkins. Repeat as many times as you can in the time given.
When we ran out time we partnered up again to mosey back to the AO. New partner this time who you don’t know. Get to know them on the way back. Once back with did two sprints to finish out the time.
COT: announcement Southern Toor Ultra this weekend with 4 F3 Cape Fear Teams, Advisory Meeting tonight 6:45pm Brewer’s Kettle
Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.