F3 Cadet Lab – 0530, 06/01/2021
PAX: Kaizen, JR, Space X, Situation, Polo, Pitino, Cottontail, Weed, Heisenberg, Spurrier (QIC)
Warm-O-Rama – Short Mosey Around the Parking Lot
Windmills (x12 IC), Side Straddle Hops (x15 IC), Front Side Straddle Hop (x15 IC), Criss-Cross SSH (x15 IC)
Ankle Touch Squats (x15 IC), Heismans (x12), Chinooks (x 10 normal, 10 rotating, IC)
THANG#1: YvY Today as you visit the Mystery Pain Bucket
-PAX starts at the Pain Center, enjoying the Tunes on Hand
-Run approximately 100 yards to the Pain Bucket
-Along the way there are 3 speed bumps
- A) First Speed Bump = 2 Burpees
- B) Second Speed Bump = 3 Big Boy Sit Ups
- C) Third Speed Bump = 4 Star Jumps
Reach into the Pain Bucket, Grab an Exercise (without looking) and Run Back to Pain Center
-No Stops for Speed Bumps on the way back
-Call out Exercise and Perform the work out OYO.
-When completed, return exercise paper to the disposal. R&R.
Exercises Were As Follows
-Blockies w/ Coupons x 5 (SC)
-Burpees x 15 (SC)
-Jump Rope x 60 (SC)
-Big Boy Sit Ups x 30 (SC)
-Side Straddle Hops x 40 (SC)
-Merkins x 25 (SC).
-Mountain Climbers x 50 (SC)
-360 Degree Jump Squats x 15 (SC)
-Monkey Humpers x 40 (SC)
-Evolution of Man/Turkish Get Ups x 8 (SC)
-Bear Crawl to Cone #2
-Bunny Hop to the Pain Bucket
-Body Destroyer x 10 (SC)
THANG#2: Football Field Sprints, 2 Heats…60%, 60%, 80%, 100%
Mary: Homer & Marge (led by Pitino,…of course), Low Slow Flutter x 15, Polo took us out with American Hammer (x10 IC).
Announcements: JR encouraged all to consider the F3 Camping Trip coming up. Good times!
Thanks for the opportunity to lead this AM! – Aye, Spurrier
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