Weather: 44 degrees and clear
Warm-Up: TTT x 15, LBAC x 15 Fwd and Bwd, SSH x 15
Thang: Mosey to the pits for our first sampling of F3 AO tests – THE INFERNO from Tectonic
Pax separated into two groups each facing the opposite end of the pits. Following 9 exercises done as a group and then alternate bear crawl and crab walk as a group to the other end of the pits for next exercise.
Round one 20 reps
Burpees, Incline Merkins, WW1 situps, Jump Squats, CDD, Monkey Humpers, American Hammer, Mtn Climbers, FK
Round two 19 reps
Burpees – only had time for the .1 as Major Dad calls it
Took a run around the tennis courts to the far end of the field. Second F3 AO test – THE CARDIAC from Bedrock
The following exercises were done OYO and then run approx. 30 yards to light pole and back. Rinse and repeat.
Merkins x 5
Squats x 10
Wide Merkins x 15
LBCs x 20
Burpees x 10
I believe most Pax got in 3 or more rounds before we had to move on to our next test.
Double time run to the parking lot in front of the cage for our third and final F3 AO test – THE SHOCKER from Aftershock (RIP)
Merkins & LBCs x 25
Run to far end of parking lot
Merkins & LBCs x 24
Run back to start
Merkins and LBCs x 23
One loop around parking lot
Merkins and LBCs X 22
Rinse and Repeat until time called.
LBCs x 15
Iron Cross x 15
FK x 25
Pledge, Announcements, BOM
Moleskin: YHC had this idea a few months ago to bring a sample of the other AO tests to his home AO at Seismic. I had planned to do it in September, but I got sick and had to give up my Q to Pretzel. When I saw Halloween open, I jumped on it and Frankenstein’s monster was born. For the guys that can’t get to the other AOs, I believe this was a fun chance to get a sample of their challenge. By the sound of the mumblechatter, everyone got something out of it.
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