31 PAX
1 FNG – Bluegrass
PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa.
WARM UP –
- SSH x 30
- Merkin x 20
- Squats x 30
- LBC’s x 30
- Imperial walker x 30
- 1 lap mosey
4 STATIONS –
Divided PAX into 4 groups. Each of the four cone stations required a different movement. For each station, there was a cash in of 10 burpees and a buy out of a 1 lap run around the track.
- Station 1: 10 burpees, 30 squat jumps, 1 lap run
- Station 2: 10 burpees, 20 block thrusters w/ CMU’s, 1 lap run
- Station 3: 10 burpees, 30 lunges, 1 lap run
- Station 4: 40 yd Farmer’s carry w/ 53 lb kettlbell for each team member. Plank when not performing FC.
SPRINTS –
40 yard gassers x 10