After a 6-month hiatus from F3 follies, Neon was reignited to Q a beatdown at the Swamp. The program consisted of near-constant movement with alternating cardio and bodyweight exercises. The Pax’ Garmins logged 3 miles along the trail of tears through the bear swamp park. It was a reminder to do the hard stuff and embrace the pain that is the catalyst for our growth. Suffering produces perseverance, perseverance character, and character hope. To read the correlation between the power of hope and the object of our hope follow the link.
Warm-a-rama:
Mosey, side straddle hops, goof balls, low squats, grass pickers, and Abe Vagodas. Mosey again!
The Thang:
Partner work for out and backs.
Round 1: sprint up and backwards jog to start, other partner does burpees to partner’s return burpees
Round 2: side shuffle up and back, dry docks until partner returns
Round 3: karaoke, crab cakes
Round 4: jog, imperial squats
Round 5: high knees, LBCs
Mosey and hold plank followed by plank work: peter parkers, shoulder taps, dive bomb merkins, and Tysons
Mosey to playground for more partner work:
Pullups + backs row x 2
Step-ups + dips
Mosey and mary
COT at 6:15 AM