Our boy fanny Pack has been pushing the pax to get out early for some pre workout running. I know I need to do it and so I finally decided to make it happen. I showed up to find a new HIM, Digiorno, waiting to get in on the action. Glaucoma rolled in at the last minute to make it a trio and off we went. 2 miles later I was wondering how the heck I was going to lead this workout. When we got back to the station I was glad to see a good friend, crock pot, make his first visit to Bayside. One of the best things about F3 is the brotherhood that is shared; even across AOs. With that being said:
PAX (8)
Banana Bread (Q)
Crock Pot
Digiorno
Charolais (R)
Worm
Glaucoma
Birdie
Decaf
Mosey to the front courtyard
COP: Circle of Pain
SSH (IC) x20
Copperhead Squats (IC) x15
Abe Vigodas (IC) x15
Plank Stretching
Mosey to the football field to get the fun started.
Thang 1: Dora 1-2-3
We did a quick round of Dora as an ode to our roots. When Bayside first started we did this routine each workout for what seemed like an eternity.
PAX partnered up. Partner 1 completed exercise while partner 2 ran to 50 yd line and back:
Merkins – 75
Air Squats – 150
Thang 2: 7 of Diamonds
We cornered off the football field and the pax moseyed from corner to corner. Hey would stop at each corner and complete the following:
Lap 1 – 7 Burpees at each corner
Lap 2 – 14 flutter kicks “
Lap 3 – 21 Merkins “
Lap 4 – 28 air squats “
Thang 3: Addition by Addition
PAX circles up and first person called out an exercise. We then completed 5 of that exercise. The next pax would call out an exercise and we would complete 5 of that exercise and 5 of all previous exercises. Exercises were:
Exercise 1 – jump squats
Exercise 2 – Merkins
Exercise 3 – mountain climbers
Exercise 4 – elbow plank
Exercise 5 – flutter kicks
Exercise 6 – SSH
Exercise 7 – T Merkins
Exercise 8 – surfies
Thang 4: Reserve Capacity (BB special)
Pax lined up and began to mosey. PAX completed 2 rounds of an Indian run and then stopped for 25 Merkins. Rinse and repeat with 50 air squats. Rinse and repeat with 75 side Straddle hops.
COT:
Count o Rama
Name o Rama
Announcements
Intentions
-Banana Bread
F3 Louisville 