50 yard short Mosey
Side straddle hops
Gauntlet = 5 stations
2 Goals – 1) complete the first 5 stations as fast as possible and record your time and 2) complete as many stations as possible in 45 minutes
Start with one full lap around the site. Starting and ending at the pavilion.
Station 1 – 11’s Box Jumps on benches and Merkins
Finish every station with 5 Rug burn burpees (jump and slap knees, fall into a Carolina dry dock and push yourself back to your feet)
Station 2 – 50 dips, bear crawl weave through 8 cones, 2 in 2 out sideways quick feet though the agility ladder, end with 5 RB burpees
Station 3 – 40 squat thrusters, crawl bear through 8 cones, 2 in 2 out facing the other way, 5 RB burpees
Station 4 – 30 pull-ups (modify to Peter Parker’s if need be), army crawl 30 yards, bunny hop over hurdles, 5 RB burpees
Station 5 – merkin mountain 11’s = mike Tyson’s and big boy sit-ups
I knew after Blackhawk went down on station 1 we were in for a long 45 minutes. It was tough. I attempted to modify after the 4th station and Pie Bar told me to basically shut my face. Ha. Very proud of everyone as we pushed through it together. I have everyone’s times recorded so we will do this same routine again in a couple of months to improve. F3 is about self improvement and helping others to improve as well. Not just in the fitness sense but the fellowship and the faith. Keep pushing yourself to improve in all aspects of your life and push others as well.
Prayers for T and his MIL. Prayers for Snap On to heal up and come back out soon. Prayers for Pie Bar’s M’s cousin in law that passed away from Covid. Be safe out there men.
In summation: that work out sucked and I’m sorry I put it together. I can barely move as I’m typing this. But, can’t wait to do it again soon!!!!