• Post Type:
  • When: 04/27/2019
  • AO:
  • QIC: Wojo
  • FNG's:
  • PAX: Roscoe, Linus, Moses, Pockets, Breaker Breaker, Broke, Shortsale, JJ, Freight, Stroganoff, Wojo (QIC)

I’ve been thinking about putting together a F3 themed track and field meet this summer, so when Linus needed a Q at Gashouse it gave me the perfect opportunity to try out a few events I have been thinking of.  The workout was a little less organized and structured than I usually lead, but we had some fun and got a good beatdown in.

 

Warmup:

Don Q x 10ic

Werkins x 10 ic

MN x 10ic

 

Split up for Bootcamp and Painlab. 22 men total and 11 for each.

 

Mosey to track

The Thang:

Leg Swings on Fence x 10 ea leg. Side and Straight

Our 1st “event” 1600m! I didnt really need to test this one out but felt like it was a good way to get everyone really warmed up.

Walk 1 lap recovery

Standing Long Jumps for about 1/2 length of the field

Bear Crawl Race for about 40 yds

Not sure what to call this one, but we sprinted to 1/2 field 5 burpees, sprint to end of field, 10 merkins, sprint to 1/2 field, 5 Mike Tysons, Sprint to end.

Sprinkled in some core work and stretching for some recovery.

4 x 100m Relay

Mosey to Parking lot at Grier, 5 burpees

Mosey to Flag for about 10 mins of Marry with Painlab

COT

Clavin took us out in Prayer

Great to see such a nice crowd at Gashouse. Thanks for the opportunity to lead.