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F3 | February 27, 2017

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Lunatic Fringe

15 of the Estates finest met on Saturday morning to answer the bell and push through all 3+ periods that this workout(match) had to offer.

The THANG:

Mosey around the soccer field for a dynamic warm-up(high knees, butt kickers, karaoke, side shuffle, backwards run)…then COP:

Side Straddle Hop x 10

Imperial Storm Trooper x 10

Mountain Climber x 10

Man Maker Merkin x 10

Mason Twist x 10

Mosey to Lower Soccer Field for the 1st Period: 

Run width of Soccer Field(~100 yds) to 1st Hill

10 Carolina Dry Docks bottom of  Hill, Run up Hill, Do 5 Burpees at top of hill, Back down hill, 10 more Carolina Dry Docks, and Run back to start(another ~100 yds)

Mosey to upper Playground for a little Upper Body Strength (the Mini-Murph):

5 Sets of the Following as a group:

8 Pullups

8 Merkins (in Cadence)

10 Squats (in Cadence)

Mosey Back to Lower Soccer Field for the 2nd Period:

Similar to the First Round but covering span of 2 Soccer Fields and 2 Hills and substituting Carolina Dry Docks w/ 10 LBC’s(at bottom of each hill) and 5 Burpees at top of each hill:

Total Distance Ran = ~400 yds

Total LBC’s(at bottom of each hill) = 4 sets of 10 or 40

Total Burpees = 3 sets of 5 or 15

Mosey to Middle Soccer Field for some Partner Assisted “Wrestling” Exercises:

Partner Fireman’s Carry for 40 yds w/ 5 Squats at end – Switch

Partner Push w/ Resistance for 40 yds – Switch

Partner Side Shuffle – Mirror Movements for 40 yds – Switch

Partner Wheel Barrow 20 yds each

Mosey Back to Lower Soccer Field for the 3rd Period:

Similar to  1st & 2nd Period(s) but covering span of 3 Soccer Fields and 3 Hills and substituting Carolina Dry Docks w/ 10 LBC’s(at bottom of each hill) and 5 Burpees at top of each hill:

Total Distance Ran = ~600 yds

Total LBC’s(at bottom of each hill) = 6 sets of 10 or 60

Total Burpees = 5 sets of 5 or 25

The Moleskin:

1.)     Great job by the PAX today…as once told by a wrestling coach, “the 1st period in a wrestling match typically goes to the guy with the most talent, the 2nd period to the guy with the best conditioning, the 3rd period to the guy with the most heart”…I saw a lot of heart from 15 guys today, way to push yourselves and each other!

2.)    Got to give a shout out to Calypso as he is training for the BRR…he ran 4.5 miles to the workout, endured a 60 min beat down, and then ran 4.5 miles back home…that’s strong!

3.)    Scrappy, good to have you out at the Estate …you are getting back to college days competition shape, way to set the pace today.  “Go Big Red!”

4.)    Surprised as only heard 2 or 3 BS calls on the 3rd period of workout…going into it, I thought I was going to have a total mutiny on my hands

 

Freedom

Comments

  1. 9 Lives

    Looks like a little taste of Murph, Vern and Kamikaze all mixed together. If that was the “soup du jour,” I would have ordered the merlot instead. So glad I smart sacked this one. VQ’s workouts are getting that legendary feeling to them. I’ll be at the next one…AYE!

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