AO: f3tradition
Q: Skipper
PAX: Machuman (Machu Picchu), stash
FNGs: None
COUNT: 3
8 Track (Modified from IPC website)
– Format
– For time workout
– Equipment
– 200 meters (1 lap around the church)
– 90 feet measured out in a straight line (10 parking spots)
– Cinder Block
The Thang
– Workout consists of 8 rounds with each round starting with a 200-meter run
– Odd-numbered rounds: Perform stationary exercises
– Even-numbered rounds: Perform movement exercises
– Start the timer
– Round 1
– Run 200 meters
– Perform 15 Cleveland Rocks
– PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
– Round 2
– Run 200 meters
– 90-foot Coupon Lunge Walk
– Carry the coupon any way you want and lunge walk out
– Round 3
– Run 200 meters
– 15 Manmakers (Blockees)
– Round 4
– Run 200 meters
– 90-foot Redrum bunnies (Reverse Murder Bunnies)
– Round 5
– Run 200 meters
– 20 Thrusters
– Round 6
– Run 200 meters
– 90-foot Crawl Bears (Reverse Bear Crawls)
– Round 7
– Run 200 meters
– 25 Kettlebell Swings
– Round 8
– Run 200 meters
– 90-foot Burpee Broad Jump
– Finished with 3 minutes of Mary

COT: Prayers for F3 brothers, families, and peace in our country! #ahoy