Note: All PAX wore weighted vest or rucksack throughout warm up and thang – hard men doing hard things, TWSS
Warm Up: side straddle hops IC x 10, arm circles IC x 10, circle arms IC x 10, mountain climbers IC x 20
Thang: 2 x farm boy functional strength circuit, including:
- Step ups with coupon
- Hill climbs with coupon
- Woodchoppers with coupon
- (name of exercise needed): lift coupon from floor to place on ~6ft high ledge, do a merkin, lift coupon back to floor, do a merkin, rinse & repeat
- Push wheelbarrow filled with 4(!) coupons approx. 200 yards. Wheelbarrow has very flat tire – this is important variable.
Time for each station was however long it took PAX with wheelbarrow to complete round.
6 MOM: Big boi sit-ups x a bunch, flutter kicks IC x 41
COT: Respectful debate is a good thing – even about F3 norms. We are guests wherever we are, let’s be good stewards.
Remember, F3 has five core principles – that’s it.