The Clearwater Pax gathered this morning for a nice beatdown, led by Spicy Chicken Latte. The weather in Dunedin was a cool and breezy 69 degrees. As we all met in the parking lot, there was an F3 member from Tallahassee (C-note) who was there to surprise his long-time pal, (FNG > Buckeye) for his initiation into the F3 Nation.
The Pax took a brief mozy from the parking lot to the central meeting spot of Highlander Park (picnic shelter) and began with a quick round of warm-ups:
- SSH x 20 IC
- Merkns x 15 IC
- Strawberry Pickers x 20 IC
Following the warm-ups, the Pax completed a 10 round session of AMRAP, referred to as the Circle of Death:
- Burpee
- 2 Jump-squats
- 3 Merkins
- 4 Mountain Climbers
- 5 Side-Straddle Hops
- Rest-repeat
Next was a series of Ab exercises:
- Side-by-side planks (planking with one side raised to the sky) for 40 seconds each side
- Big boy sit ups for 40 seconds
- Leg raises for 40 seconds
Following the Circle of Death, we moved directly into the Thang:
The Thang consisted of a series of exercises followed by a quick run out to a tree and back and then repeat:
- 10 Hamstring lifts (each leg x 10)
- 15 Frogger Jumps (forward/backward and touching group =1)
- 20 Side Lunges (each side touch ground)
- 25 Lunge Pulse each side
- 30 Step-Ups on bench and back down (15 each leg)
- Run then repeat
As time came to a close, the Pax circled for the Circle of Trust. A name-a-rama, introduction/naming of FNG, then prayer requests and closing prayer to close.
Thanks for the hospitality gentlemen, and also for the welcoming of my buddy Chuck “F3-Buckeye” into the PAX !!
C-Note