- When: 03/01/2018
- QIC: PUD
- The PAX: Septum, Heisenberg, Flounder, Boucher, Ricky Bobby, Whiff, Feud, Big Bird, Synapse, Twister, ?
13 Pax Showed up for the Battle Rope Beatdown
Warm Up:
* LBAC Forwards / Backwards 20 Each IC
* Imperial Walkers – 10 IC
* Toy Soldiers – 10 IC
* Burpees – 10 OYO
The Thang:
Mosey to the Basketball Court, where utter confusion ensued as the Q attempted to explain the game-plan. There were two Battle Ropes compliments of Flounder & Bowzer, Thanks! The “Anaconda” and “Python” (ropes), were put to good use but all PAX!
The Python & Anaconda slithered there ways around the basketball hoops. A timer was set for 1 minute for each exercise w a 20 second break between each exercise. Each Pax started on a different exercise and then switched to the next… Pax all experienced the joys of each station multiple times!
* Python
* Battle Rope – work the rope for 1 minute
* While Waiting for the BR, Pax moved through the following:
* Iron Mikes
* Squat Jump Knee Tucks
* Speed Skaters
* 25 lb Plate Hairburners
* 50 lb Plate Hairburners
* Merkins
* Anaconda
* Battle Rope – work the rope for 1 minute, the Ropes gained weight with each round…
* While Waiting for the BR, Pax moved through the following:
* Merkins w Shoulder Tap
* T Merkin
* Carolina Drydock
* 25 lb Plate Hairburners
* 50 lb Plate Hairburners
* Mountain Climbers
Cool Down:
* Did a little light stretching and finished w “Lindsay Lohan”.
F3 Jax F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith