Q: Bitcoin ,
PAX: BlackDog (F3 New Bern), Pyro, Bitcoin
FNGs: None
COUNT: 3
What a super morning! A faint hint of orange over the river greeted us. YHC arrived early and set out 4 cones in a square formation. Cones approximately 15 yards apart. Sandy pre-positioned in back of truck. This was not to be a “Hate Q.” More like a “Love Q!” But it would require effort for sure. Pax was up to the task.
Warm-a-rama:
– Ruck up for warm-up lap around block, and keep rucks on
– Imperial Walkers, IC, 5x
– Tempo Squats, Tempo down and for the rep count, 5x
– Calf Stretch, OYO
– Sungods, IC, 5x, Reverso, 5x
The Thang:
– Payne Box – Each cone had an exercise and a movement …
– Corner 1 – Ruck Get Ups, 10x; Bear Crawl
– Corner 2 – Ruck Manmakers, 10x; Bear Crawl with Ruck Drag
– Corner 3 – Overhead Ruck Situps, 10x; High Army Crawl with Ruck Flop
– Corner 4 – Ruck Squats, 10x; Lunge Walk
– Ruck 1 lap to recover
– Rinse & Repeat Payne Box but with 5 reps per exercise
– Team Event with Sandy (Remove Rucks)
– 50 total Ruck Burpees with overhead Sandy Toss
– Bear Crawl with Sandy Drag from near gazebo to sidewalk near Troll Bridge
– Sandy Toss back to starting line
– Rinse & Repeat – Modify for 21 total Ruck Burpees with overhead Sandy Toss. Modify to big tree on right, just short of sidewalk
– 2 minutes left – 2 minute Static Overhead Ruck Press
Mary: N/A — Out of time
COT: Count/Name/Pray
Excellent sunrise at close – Best AO in F3 Nation.
Great effort put forth by Pax. Ramped up in a hurry and remained at a high level throughout. Proud to be associated with such HIMs.
Sign up to Q.
Bitcoin, out.