As YHC planted the shovel flag at the AO, the Pax arrived, bringing the total at the Foundry to 6! Would there be stragglers? YHC was happy to have more show, but they would need to come in pairs, as we were fixin’ to have a partner beatdown!
At 0530, YHC gave the disclaimer…not a professional trainer….modify….this is a group of Veteran F3 Men, so all knew the drill. Unfortunately, no FNG’s.
Mosey to the track….
SSH? Negative! As Shorty would say….That’s Pish Posh! Shorty? Shorty? Hmmmm……(hint hint…..or should it be BB(s)?)
Bataan Death March
Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.
COP – Johnny Cash (Ring of Fire)
Muster on the matted area inside the track and circle up.
Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 3 revolutions.
Stay in Plank Position for Mountain Climbers IC x 20
COP – Partners!
Stay on the matted area inside the track and partner up!
Pax 1 – Leg throws x 15, then flapjack.
Once complete, mosey to the first corner of the track for Partner Derkins!
One Pax holds plank position while other Pax uses him as a prop for his own feet. Complete 10 Derkins, then flapjack.
Continue run around the track, stopping at each corner, four corners total, 40 derkins each. There was some mumble chatter until YHC called out….
Rinse and Repeat! This includes the leg throws and the partner derkins evolution around the track.
There was some more mumble chatter about which was worse toward the end, the plank with your partner weight, or the derkins? YHC was unable to choose, as they were equally painful, yet awesome!
COP – Johnny Cash (Ring of Fire)
Muster once again on the matted area inside the track and circle up.
Each Pax completes 5 monkey humpers, then says next, sending the fire clockwise in the ring. All Pax hold monkey humper position until YHC calls it, which was either 3 or 5 revolutions. The awkward stares from the runners on the track made YHC lose count….but still considered a success! One would hope there were no cameras directed upon us…..
Mosey to the Foundry
Three Stations, Partnered up.
Station 1 – 10 Burpees (The timer)
Station 2 – Pull Ups (AMRAP)
Station 3 – Step Ups or Box Jumps – Each Pax gets to choose (AMRAP)
The Pax completed 2 revolutions, and it was time to mosey back to the flag.
At the Flag, Plank position for final minute….sudden change, time for Mary!
LBC’s x 20
Tin Snips x 15
Count off and Name-O-Rama. The Pax asked F3 Nation to keep Brady in their thoughts and prayers, to allow a quick recovery to those that have been impacted by hurricanes, and to ease the pain and bring comfort to those suffering from illness.
Thanks for posting with me today, and way to kill it in the gloom this morning!
SYITG!
