5 showed for Snake Pit, 5 for Bushwood. Cohiba and YHC disclaimed and we went over the Five Core Principles of F3. The PAX got them right.

Grab your bell, mosey up the street to the band practice field lot.

Weinke

YHC asked the PAX to partner up with someone of similar athleticism/fitness.

Pax vs Pax BOP

DORA style except each PAX keeps his number of reps a secret. Both PAX do the exercise for one set while the other does the out + back. After both go through one set, the PAX reveal to each other how many reps were completed.

Loser between the two partners makes up the difference with an additional exercise while the winner does a less intense exercise. It causes you to push yourself because you know your partner is also gunning to win each round. #ISI.

After explaining, Peabody asked what the curve was since he had a 50lb bell (as Dirty Harry would say: “big ____ swinging!”

So YHC upped the ante and told Peabody I’d share his bell – that way he wouldn’t complain when I beat him.

Round 1 – Quadzilla Up Hill to Bypass while partner does movement with KB.

Movement/Penalty

Goblet Squat/American Hammers

Skull Crushers/American Hammers

Alternating Lunges/American Hammers

Round 2 – Straightaway Sprints Three Islands Out + Back

Movement/Penalty

KB Swings/Flutter with Press

Curls/Flutter with Press

Halos/Flutter with Press

Round 3 – Bear Crawl to First Island Out + Back

Movement/Penalty

KB Curl/Hello Dolly w/Press

OH Press (Spicy as 3D put it)/Hello Dolly w/Press

Tricep Extension/Hello Dolly w/Press

We finished the third round and Peabody/YHC were pretty gassed from trying to beat each other. Peabody threw it down this morning.

Back to COT, time for some Mary

Partner 1 does ab workout, partner two farmer carries both bells out and back.

American Hammers, Flutter Kicks.

Cohiba and the boys from Bushwood moseyed in and we finished off with some more flutters followed by box cutters.

NMM

All in all, a good workout today. No real message beside “how much harder are we willing to work when we know someone is trying to beat you?” We put the work in together and made the other pay for not doing as well. Iron sharpens iron. One man sharpens another.

Thanks for letting YHC jump in today, 3D.

Punch List out.