Patmos A.O
PAX: The Mick, Tank, Dallas, Bob VIlla, Optimus
Q: PacRat
Low 30’s, slight humidity, but such beautiful weather for a high cardio workout. There was talk that a few of the LWC PAX would post, and possibly an FNG, but alas, only Dallas made it from that group. Considering this is 2 bootcamps in a row for him, I bestow TClaps. With new PAX and an potential FNG, I wanted to give the newer guys a taste of a higher intensity cardio workout, while not blowing them out of the water. I grabbed a few dollar store cones I had laying around, strapped head lamps/bicycle lights on them, and set up 3 cones on Lone Tree Hill. What for? Read on..
0529
WarmUp
Windmill x12 IC
Bean Picker x12 IC
Arm Circles Complex 10/10/10/10
Motivator 7-to-1
Toy Soldiers x12 IC
Mosey to the base of the hill for a playground lap. PAX assembled at the base of Lonely Tree Hill for the Thang
TheThang
3 cones were set up along the Lonely Tree Hill. Each cone had a beacon light. The farthest cone was at the top of the hill, the closest cone was about 50′ from the base, and the 2nd cone was in the middle.
PAX were instructed to pick a cone as their personal distance timer, and stick with it for the following AMRAP partner sets.
PAX1 – Run to your illuminated cone and back
PAX2 – AMRAP PT exercise
For each set, Teams perform 2 sets per exercies and 2 runs per exercise. In total, PAX performed 12 sets of AMRAP PT and 12 run/sprints up LTH
Superset 1:
AMRAP Merkins x2
AMRAP Double-pump squats x2
Hill Sprints between sets
Recovery:
Mosey to the AMPh and perform 7, 8-count step-ups on each of the 5 levels. Return to the base for the next SS
Superset 2:
AMRAP Carolina Dry Docks x2
AMRAP Reverse Lunges x2
Hill Sprints between sets
Recovery:
Mosey to the AMPh and perform 10-12 core exerciese on each of the 6 levels (the base of the AMPh used here). PAX to chose from LBC/WW1/WW2. Return to the base for the next SS
Superset 3:
AMRAP Mike Tysons x2
AMRAP 4-ct Burpees x2
Hill Sprints between sets
Mosey to the Flag
Mary
Good Mornings! 8 IC
0615
Moleskin
I’m grateful for you all. Before the workout began, Dallas asked how could I possibly have that much energy, this early in the morning. When it’s F3, I spring out of the bed. I love it! Love the beatdowns, love being with the guys, and love the COT.
Men, let us not grow stagnant in our mission. The daily disciplines of life matter. It’s not that it matters as much to someone else that you eat right or don’t get blown out, but that it makes a difference in how you hold yourself. And that shines through where others can see it. Take the Daily Red Pill:
DRP (Q1.1) – F3 Nation
73’s,
PacRat
KD9GNS
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