AO: Trojan
When: 03/24/2023
PAX:
Number of Pax: 8
Pax Names: Biscuit, Dial Up, Dr. Luck, Hot Shot, Long Haul, Mr. Brady, Renaissance, Slice,
Number of FNGS: 0
FNG Names:
QIC: BIScuit
The BackBlast:
Hi PAX,
I had returned back from Seattle and brought back a workout from F3 Seattle/Ballard that I was honored to be a part of.
WARMUP: Running Coupon Drills
- Set up coupons in a line, run between/over coupons and then down the other end of parking lot and back.
- 1st lap = run between coupons
- 2nd lap = side shuffle over coupon right side
- 3rd lap = side shuffle over coupon left side
- 4th lap = jump over coupon
THE THANG: This workout had 2 parts… the first was a warm up, and then the beatdown.
- Part 1: Parking Lot Killers – 3 Rounds perform, complete 1st exercise and then 2nd exercise to the end of parking lot
- 1st Round: 50 curls, merkalators
- 2nd Round: 50 goblet squats, bonnie/broad jumps
- 3rd Round: 50 overhead presses, crawl bear
- Part 2: Competitive Dora – Partner up to complete each workout, 1 person does workout while the other completes mode of transportation and then alternates until reps completed per exercise
- Mode of transportation: Sprint to first cone, bear crawl to second cone and continue to alternating each cone reached, do same in reverse back to start
- 50 no cheat churkins
- 100 coupon swings
- 150 squat shakers (squat with a salt shaker – coupon to over your shoulder)
Ending in COT