On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here’s a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity.
WARM UP
- 33 Side Straddle Hop IC, 123 count
- 33 prisoner squats IC, down-up
- 33 LBCs OYO (little baby crunches on your own)
- 33 Flutter Kicks IC, 123 count
- Indian run around track 2x, ending at the tennis courts
THE MAIN EVENT
Begin by counting off in 4s before breakup
each group to a T on one side of the 4 courts creating 8 stations. Cocky controlled the clock and announced rotations. Intervals of workouts beginning with 20 seconds going up to 40 then 50 seconds and then back down to 40 then 20 seconds , rotating by runs around the courts to the next station upon announcement. In total, 4 rounds of this were all time allowed for. Each individual controlled speed of workouts… But never stopped GETTING BETTER.
- OYO merkins
- OYO irontribe situps
- OYO burpees
- OYO mountain climbers
For the last round we switched up the workouts just for fun.
THE END
We then circled up for announcements and namarama. Barney Fife gave an overview of the New Year’s Convergence at Railroad Park and Slumlord gave an overview of the upcoming F3 Day. Cocky have an overview of the upcoming workouts. We ended in prayer. Men GOT BETTER.