9 PAX: YHC, LETC, Cannoli, BabyBack, Sparky, 14er, EOM, Wapner, Etch-a-sketch, BamBam, 10 Count, Babydaddy, BTB, OTC, Flounder, Pledge
Warmorama: SSH ICx30, Moroccan Knight Club ICx20, Merkin Wave, Cotten Pickers IC x 15
We hopped a fence and headed onto some wet cold and slightly frozen grass. Which was awesome on the hands for Bear Crawl Inch Worms and your back and butt for the Monkey in the middle. Most PAX were rethinking their glove situation. I grateful listen to the sage advice of F3 CapeFear’s most SEASONED PAX Busted Grill and had a pair of Memphis Ninja Ice gloves that work perfectly. Posted the Amazon link on Slack for those who suffered:)
Bear Crawl Inch Worm PAX lines up head to feet in plank position. The man in the back of the line bear crawls to front of the line by zig zagging between each PAX. Completed once all the PAX have made it to the front.
Monkey in the Middle PAX were grouped in 3’s. On one end of the field one PAX will AMRAP an exercises switching exercises every time you return to that side of the field. On the other side of the field one PAX will AMRAP another Exercises one at a time Switching exercises every time you return to that side of the field. The third PAX will in rotating Fashion runs the length of the field stopping in the middle to complete two Burpees. The three rounds consisted of (Merkins, Squats, SSH) (V-ups, LBC, Scissor Kicks), and (Carolina dry docks, Monkey humpers, and Lunges). All PAX complete at least complete these three round. If a group finished the restarted the rounds.
Walk Like An Egyptian: (Pax line up, single-file about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax jailbreaks to the front of the line. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to the front. Process continues until all Pax have cycled through at least once. To sneak in some additional core work, have the Pax rotate into the lunge (i.e. rotate chest right on right leg) and hold throughout.) We walked like an Egyptian the AO Parking Lot circle.
Mary: Plank circle 10 count change up.
COT: Prayers for AED’s knee surgery today, and for FIA Lexington loss of Digits
Announcement: Big Rock Bible Study continues tomorrow at Our Crepes and More 0630-0730. Those PAX who use Social Media please like and share post so F3 can reach more people
Strong work Everyone. Was an honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is.