Intervals
AO: Firehouse
BeatDown Date: 10/05/2021
PAX:
Number of Pax: 15
Pax Names:
Yazoo, PETA, Mystery Meat, Ex-Lax, Ripcord, Doughboy, Cashback, Spider, Tea Time, Badger, Sparta (NEW), 57, My Pleasure, Pilgrim, Outbreak
Number of FNGS: 1
FNG Names: Caley Vo (Sparta)
QIC: Outbreak
Introduction
IPC rebellion. We did not one step of running.
Warm-O-Rama
SS hops
Weed Picker
Copperhead sq
Arm circles
Hip circles
The Thang
10 intervals 45 sec work, 25 sec rest
– high plank
– squat
– diamond merkins
– Bonnie Blair
– Merkins
– reverse lunge with knee drive
– Plank side jumps (LCRC)
– Cindy press
– Tuck jumps
– Cindy Swings
2 minute rest
Tabata (20/10 X 8 sets) max effort
– burpee
2 minute rest
Cindy thrusters- 5 sets, 45/25
2 minute rest
Another set of 10 intervals, 45/15
– crescent tucks
– plank elbow to pushup
– swipers
– side cycle L
– side cycle R
– Frog v ups
– Side scissor crunch L
– SSC R
– corpse crunch
– high plank
Circle of Trust
prayer for Dutch, and the men as they go about their day.
Naked Man Moleskin
This might be the first F3 workout in the history of F3 where there was a side lecture given (by myself) during the recovery sections about the differential diagnosis of painless and painful genital ulcers