F3 Disclaimer
Warmarama
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3-5 min easy run in parking lot and then circle up
10 Arm Circles Forward & Back
10 Huggy Bears
10 Trunk Twists
10 Hip Rotations
10-20 Knee Rolls
10-20 Ankle Rolls per Side
Part 1
Pax had to choose a weight/load/object anywhere from 3 to 70 lbs.
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Then 4 rounds of the following:
Deep squat for 10 reps with coupon
Then immediately reverse lunge, return to standing position, forward lunge (same leg) then alternate. Repeated for 10 reps on each leg.
Did jog recovery for 1 minute.
Part 2
Pax got a chance to reevaluate coupon choice
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Intervals: Began with 10 Burpee-air squats,
Picked up a coupon and ran uphill about 400m dropped coupon off at top,
Then jogged down,
Circle recovered at bottom to wait for the six
Then immediately sprinted up to top of hill
Brought coupon back down.
Circle recovery for the six
Then repeated two more times for 3 total rounds
Part 3
Pax recovery jogged to Pavilion of Pain
Completed 3 rounds of
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Up to 7-8 pull ups or dead hang for duration or any combination thereof
20 Seated Ab Rockers
Part 4
For the grand finale, pax did a push-up challenge listening to the song “Bring Sally Up”. Pax had to hold a locked extended arm/push up position and every time the word “down” was said, pax had to do a push-up. Then pax went immediately back to extended arm plank position for the whole 3:30 duration of the song.
Jog/Walk to Circle Flag
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