6 PAX came out on a warm wet morning to see if we could conquer some Old Territory across Colonial. We repeated a Q from December (http://f3nation.com/2016/12/30/new-territory-3/) to see if we could complete the return lap…we didn’t, and now I remember why! Great to have the Doubles out, plus Cali D for his sophmore post, JV and Space Jam (of course). Everyone hit it hard.
Warm up lap.
To the lot at Fishburn for warm up: SSH x50 IC, WMH x10 IC, IW x20 IC, Windmill x10 IC, Merkins x10 IC, 10 Burpees OYO.
To the LONG VWCC parking lot across Colonial, run to the end.
Starting at the 1st light pole, do 5 hand release merkins. Run to next light pole, 5 HR merkins. Lunge walk to next light pole, 5 HR merkins. Bear crawl to next light pole, 5 HR merkins. Rinse and Repeat entire length. ~20 light poles, ~25 yds between each. At each intersection, first PAX done picks exercise until everyone is together: big boy sit ups, crunches, flutter kicks. End at Wagner Hall.
Head to big stairs. Alternate flights – box jumps, 5 squats on every stair, repeat to top ~9 flights.
Back to long lot, now we do it backwards! backward run to 1st light pole, 5 HR merkins, crawl bear to next light pole, 5 HR merkins, backward lunge walk, 5 HR merkins, backward run, 5 HR merkins, etc. to intersection. Flutter kicks until everyone is done.
Run back to Fishburn for Mary: American Hammer x25 IC.
Thoughts and Prayers for Cheech, his wife, kids and F3 Lexington. A tragic loss and reminder of how lucky we are each and every day. #sleevelessforcheech
COT