The Cardiac Feb 2018

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 61ish and humid! It felt warm and humid on the end we were doing exercise, but breezy and cool when making the turn at the lamppost.

FNGs: No FNGs

COP:

SSH 10 IC
TTT 5 IC
LBAC 10 IC forward and backward

The Thang: The CARDIAC Monthly Fitness Test

One Circuit:

5 Merkins

10 Squats

15 Wide Merkins

20 LBCs

10 Burpees

(IN ORDER)

Run to the light post and back (~100 yards one way)

Repeat as many times as possible over the 40 minutes remaining in the BC

The Cardiac Feb 2018 Results:

Show Me 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)

Speedo 15 (75 Merkins, 150 Squats, 225 Wide Merkins, 300 LBCs, 150 Burpees, 1.70 miles)

Pavillion 8 (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .90 miles)

Chilly Willy 16 (80 Merkins, 160 Squats, 240 Wide Merkins, 320 LBCs, 160 Burpees, 1.82 miles)

Tin Man 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Chum 10 (50 Merkins, 100 Squats, 150 Wide Merkins, 200 LBCs, 100 Burpees, 1.14 miles)

Fish N Chips 7 (35 Merkins, 70 Squats, 105 Wide Merkins, 180 LBCs, 90 Burpees, .80 miles)

Kenny G 8  (40 Merkins, 80 Squats, 120 Wide Merkins, 160 LBCs, 80 Burpees, .91 miles)

Splinter 12  (60 Merkins, 120 Squats, 180 Wide Merkins, 240 LBCs, 120 Burpees, 1.36 miles)

Defib 9 (45 Merkins, 90 Squats, 135 Wide Merkins, 180 LBCs, 90 Burpees, 1.02 miles)

Mary: None, The Cardiac went to 5:45

Numberama: 10

Namerama, Pledge and BOM

 

Moleskin:  Strong effort today! 40 minutes of this Cardiac circuit wears you down. T-Claps to Chilly Willy for being the Rabbit with 16 circuits. Fish N’ Chips hates whoever came up with this Cardiac fitness test nonsense. And a Huge Thank you to Splinter for taking over at the end for the BOM so I could make it to the Jones for Cisco’s first Co-Q.

The monthly fitness test at Bedrock is The Cardiac. See how you compare with previous goes at the Cardiac and work to get that PR each time. If you haven’t done the Cardiac yet, you should!