Opening Day at UA
QIC: Drip
Date: 3/29
PAX: Post Hole, Boomer, Whelan, Palin, TSA, Blue Steel, Undertow, Chisel, Benjamin Button, Mutton, WildCat, Root Canal, Drip
Stretch
Magnificent Seven Merkins: Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock to Crucible Merkin to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin Rinse and repeat on Q’s call.
Mosey to Stage Partner Up: Both in chillcut plank position. Playrock, paper, scissors while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 8 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.
Mosey to Train Tracks.
20 Pull ups with partner assist if needed 5 at a time.
Mosey to Coal Pit
Pax partner up. Do 3 burpees, then travel across the coal pit in the method on the cardboard. When you get to the second cardboard, do 5 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cardboard (and have done your 50 burpees). Run, Broad Jump, Power Skip, Crab Walk, Partner Carry (P1), Partner Carry (P2), Wheelbarrow (P1), Wheelbarrow (P2), and Bear Crawl, Run.
Mosey to Field and Absolution x1
Mary: X Factor: Lay on your 6 with your arms and legs spread out to resemble a X. Start the move with a V up with right arm touching left shin, down then V up again with left arm touching right shin. The opposite arm and leg stay down. That’s one rep. Bonus: raise arms and legs 6″ off the ground and start the move from there, keeping down arm and leg at 6″ while performing the V up. Post Hole, Chisel and Root Canal to us home with Mary by a 3 man committee.
NMM: A great group of men posted at UA this morning and everyone put 150 percent into the workout. There was a decent amount of complaining so YHC felt pretty good about things. When the Pax were doing pushups at the Long Branch Trial sign, the whole group parted like the Red Sea to let Lawnboy run through the group. He had a great pace and looks to be getting much better. Palin then proceeded to yell “Runner” to stop the workout numerous times throughout the rest Magnificent Seven Merkin Buffet. The last time I did Pull Ups with Post Hole he needed a little partner assist, but today that boy blew through all 20 with little effort. F3 is really paying dividends for him. Great to do some partner work with Benjamin Buttons and to get to chat while going back and forth between the cardboards in the Coal Pit. Glad to have Brad Coomer join us this morning. He rocked the workout as he is already in great shape. The FNG did made a Rookie mistake during the naming, by his negative reaction to Wild Cat due to his Louisville connection. TSA was very upset, and was whispering to Whirley about taking a defamation of character suit to corporate, but as Boomer put it “Once a Wild Cat, Always a Wild Cat”. Sorry, Brad, but welcome to F3.
COT: YHC took out the PAX asking for help for us to live a grateful life and for blessings and healing for our F3 brothers that are on IR and want to post but can’t due to injuries.
