13 men gathered at No Toll for an animal-themed workout, courtesy of L. Woods with inspiration from the F3 Nation Exicon. It began with a “crab vs. bear” soccer match, which resulted in the Q getting beamed in the head and side. From there, the PAX suffered through duck & weave, gorilla crawl stations, and a Tunnel of Love. Lesson learned: sometimes the Exicon should stay in the Exicon.
Warmerama: Side straddle hops, ukranian soldiers, imperial walkers, cherry pickers, LBCs, freddie mercuries, alabama prom dates
Pay the toll- 20 incline merkins, 20 dips
COP 1: Warmup: side straddle hops, Ukrainian soldiers, imperial squat walkers, arm circles, lbcs, Alabama prom dates, Freddie mercuries
COP 1: bear vs Crab soccer: Divide into two teams – one team has to crab walk while the other has to bear crawl. Once someone scores a goal switch. Team that gets scored on – 10 burpees
COP 2:duck and weave: Pax line up as if doing an Indigenous People’s Run. Pax duck walks and six runs to front by weaving in and out of pax.
COP 3: gorilla crawl stations: 4 cones 10 yards apart. Gorilla crawl to cone 1- 10 merkins. Gorilla crawl to cone 2- 20 lbcs. Gorilla crawl to cone 3 – 30 squats. Gorilla crawl to cone – 40 side straddle hops. repeat circuit three times.
COP 4:tunnel of love Pax line up shoulder to shoulder in high plank, six crawls army style underneath to far side.
Announcements: Nancy Lopez will be collecting running gear for F3 Kenya; September 20- 11 year F3 convergence; ALAMO CSAUP Friday September 26, Grow Ruck first weekend of October, Social at L. Woods this Saturday at 3 pm.