Warmerama
The PAX kicked things off with a solid mosey around the three soccer fields and the main parking lot to get the blood flowing. Once we circled back, we lined up for some classic F3 warmth:
- Side Straddle Hops
- Arm Circles (Forward and backward)
- Don QuiHotties (Really nice, slow form)
- Cherry Pickers
- Imperial Walkers
- Copperhead Squat/Merkin/LBC Combo (Round of 10 ea, then round of 5 ea)
The Thang
Part 1: Double D’s (Double Dora)
We headed over to soccer field number one for a double dose of Dora. Groups of 3 split up on opposite sides of the field with a runner traveling between them to swap out.
- Side Double D(a):
- 100 Merkins
- 200 Squats
- 300 LBCs
- Side Double D(b):
- 100 Carolina Dry Docks
- 200 Jump Squats
- 300 Flutter Kicks (double count)
Part 2: Eye of the Hurricane (Bro Code Style)
Next, we set up a four-corner disaster zone. The rules were simple: the center of the field was the safety of the storm, but it required a toll.
- The Center: 10 Merkins (PAX returned to the center to do 10 Merkins before moseying to the next corner).
- Corner 1: 20 American Hammers (double count)
- Corner 2: 20 Alabama Prom Dates
- Corner 3: 20 Scrunchy Frogs
- Corner 4: 20 Pickle Pounders
Part 3: Burpee Countdown
We moseyed over to the basketball courts for a classic cardio smoker—descending burpees.
- Sets of burpees on one baseline, separated by a run up the court and back
- Each set descending from 10 to 0
The Finisher
The Knicks recently reminded the Q of what real defense looks like so he put the Pax through an old school drill. The PAX stayed in a low squat, pounding the ground (running in place) while, on command, alternating the stance either to the right or left side as directed. Absolute leg burner to finish a great workout.
Good Stuff