Date: 3/24/2018

QIC: Ping
Pax: Iverson, Ryder, Stardust, DPug, Whodat, Honeybear, Trigger, Bloomer, Ticktock, Simba

0615 – “The Standard”

Principles of F3

Disclaimer

Warmup/CoP (Circle of Pain)

• Side Straddle Hop x 20
• Matt Biondi x 20
• Windmill x 10 (4 Count)

The Workout;

Coupon pass Indian Run. Last guy carries coupon from the back to front of the line, once at front of line coupon is passed to the back of the line by each PAX.

Indian run in between each parking lot/location.

Parking Lot 1

• Mountain Climbers – 4 count in cadence

Parking Lot 2

• Bolt 45s (Up/Down)
• As in Usain Bolt Olympic runner. The Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.

Parking Lot 3

• Shamrock Pushups – aka circle of merkin

Park

• Pull Ups – do the best you can/partner assist x2 sets

Hill

• B.O.M.B.S. – Partner up
• 50 Burpees/Duck Walk
• 100 Overhead Claps/Bernie Sanders
• 150 Merkins/Run

6 MoM
Flutter kicks with Ruck overhead

Ended with CoT