Troy A.O.
PAX: Lil’ Wayne, OCB, Crash, Tank, Gummy Bear, Coors, Gatsby, Kuzco (FNG)
Q: PacRat
Cool, but trending warmer. But with the kids (and teachers) heading back to school, it’ll be balls cold before long.
The WLISA idea came to me when I Q’d at F3 Milwaukee. I have a few other ideas knocking around in this big ol’ head of mine. Be on the lookout for more “fun”
Warm Up
Arm Circles Complex 10/10 small
Arm Circles Complex 10/10 large
7-to-1 Motivator
Bean Pickers x12 IC
MNCs x30 IC
Perfect Squats x12
Perfect Merkins x10
Mosey accross Kennedy
Indian Run to MSP
TheThang
Like Who’s Line Is It Anyway, Everything’s Made Up and the Points Don’t Matter. Points/Rewards were assigned without much rhyme or reason. PAX to form 2-man teams:
PAX1 – AMRAP (clean only) PT
PAX2 – Lap (3 options to pick from)
2 Rounds per PAX
Team that came in 1st held up 1 finger. Team that came in 2nd held up 2 fingers. Team that came in 3rd held up 3, and everyone else was just eveyone else.
After each set, PAX to receive “points” – Burpees. But they were not predictively awarded. Here’s how we did it:
Round 1
AMRAP Merkins
1st – 7 burpees
2nd – 5 burpees
3rd – 3 burpees
Others – AMRAP or Recover
Round 2
AMRAP 4-count jump squats
3rd place team to pick a number from 1-10. They picked 5. So we doubled that number, and each team had to perform 10 total burpees. Some 5/5, some 7/3, etc.
Round 3
AMRAP LBCs
1st – 3 burpees
2nd – 5 burpees
3rd – 7 burpees
Other – AMRAP or Recover
Round 4
AMRAP Pull/Chin/knee-ups
1st – Unwittedly pointed to a team
2nd – Unwittedly pointed to a team
Whoever received the point from the 1st place team performed 8 burpees
Whoever received the point from the 2nd place team performed 6 burpees
All other PAX – AMRAP or recover
Mosey back across the street. Clydesdales to set the pace while the Gazelles did an IR and last PAX performed 2 jump squats and ran to the front of the gazelles. Half way through we increased to 4 jump squats.
Mary
HAHAHAHAHA! Not quite Circle up:
Clydesdales to kick off a burpee set, and Gazelles to answer.
C – 1 burpee
G – 2 burpees
C – 2 burpees
G – 4 burpees
C – 3 burpees
G – 6 burpees
C – 4 burpees
G – 8 burpees
0615
Moleskin
Well dang would you look at the time. Some of the lucky PAX may have buried around 40 burpees in there. Some were barely affected. Once PAX got the hang of how the points were awarded, things started to lighten up. It was just like a bunch of Colin’s, Ryan’s, and Wayne Brady’s. Drew Carey on Q
Welcome Kuzco to F3. You were hanging right off the bat. I’m glad to have you as part of the brotherhood.
Li’l Wayne is crushing it. Beatdown #5 in the books already, and his first day was last Wednesday. As you’re discovering, it does get better. Not easier, but you get stronger and fitter. But don’t just “settle in”. As your conditioning improves, keep Accelerating. There is no such thing as a Status Quo. We are either growing or atrophying.
Good seeing you Gatsby and Tank. It was fun catching up with you.
We prayed for several people this morning. Some with serious ailments or prospects. We trust in the Lord for healing.
Be strong and courageous men. Iron sharpens iron.
73,
PacRat
KD9GNS
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