On a chilly April morning, 22 PAX split up and either ran speed drills up and down a hill or took a beating from yours truly.

The Thang:

Ran to field

COP:

SSH x30

Slow squats x30

Merkins x15

MC x15

IW x15

Run to hill

Run up hill and complete Jack Webbs

Run down hill and complete derkins.

JW begin at 1×4, derkins at 10, increase each time for JW up to 10, reduce by 1 for derkins

Indian run to playground

Tree sits x3

Pullups and burpees: 10 pull-ups, 1 burpee; repeat by decreasing by 1 for pull-ups, adding 1 for burpees

Ab Blast

LBC x30

Hello Dolly x30

Leg raises 30 sec

COT

Honor to Q this morning’s workout. Not much gossiping going around during COT and during the workouts, guess I did my job this morning 🙂 May sound like a broken record, but F3 has been one of the most beneficial things I have done spiritually, emotionally, and physically; T-Claps to PAX for pushing all of us (I need more pushing).

Trucker