- Workout Date - 04/01/2023
- Q In Charge -
- The PAX -
- AO -
11 rolled out of the fartsack for a Pyramid Scheme beatdown in the cold and windy gloom.
Warm-up
SSH x 25IC
IW x 20IC
Merkins x 15IC
The Burbian Thang
*Pyramid run around church to 4 corners for the following
10X burpees
20x squats
30x Merkins
40x Dips
Back around
30x merkins
20x squats
10x burpees
*Mosey to the field (one day I would like to see the great pyramid) Theme
Jack Webb Pyramid to 5
1x Merkins
4X Airpresses
10 count
*Soccer field suicides (3 cones)
1. Sprint
2. Backwards sprint
3. Side shuffle 10 count
Pain Stations x 3
10x pull-ups
15x Derkins
20x dips
6MoM
20x LBC IC
20x back scratchers IC
20x Rosalita’s IC
One more Suicide (a Suicide Suicide, one of everything)
First cone sprint
Second cone side shuffle
Last cone backwards sprint
10 burpees for Spicoli
Announcements:
Great VQ by Longbottom, guys were hate’en on you from the warm up to COT! Nice work!!
Spartanburg launch on 4/26, send contact information to F3Spartanburg@gmail.com
Mud Run coming up on 4/12, see email from Pledge with updates
Dawn Patrol Legacy Park Sat 0600
Prayers and Praises:
Praises go out to Snowden, keep it up!
Prayers for Golden Sombrero’s Dad as he starts treatment
Prayers for LargeMarge’s wife and the season they are in right now
Lift up Spicoli
Prayers for Erector and his situation.
Bartman posting for Longbottom