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