F3 Greenwood

30 pax got out of the Fartsack and took a ride through the Pentagon of Pain at the Epicenter this Gloomy morning! Fabio had been dreaming up a devious plan since the Launch! Time to unleash the beast…..

Welcome to Newer PAX-reminder of soreness, encouraged them to keep coming back

Disclaimer

SSH IC x 20

Imperial Walkers IC x 20

Shoulders                                 Abs                                          Legs

Little Baby Circles IC x 20        Flutter Kicks IC x 20                 Prayer Squats SC x 20 Plank Jacks IC x 20                             Russian Twist IC x 20               Al Gore SC x 25 Plank Elbows  SC x 20                                       LBC IC x 20                                Lunges SC x 10 (each leg)

 

 

The Thang

 

Following warm-up, Pax mosey over and retrieve a coupon (cement block) and gather in the center of soccer field.

 

One lap mosey around soccer field, LBC’s until all Pax finish.

 

The Pentagon of Pain (cones arranged in the shape of  pentagon in the middle of the Epicenter soccer field, small hurdles set up between cones #2 and #3.

 

First Set:  8 minutes

Sprint to cone #2, hurdle-hop to cone #3 and perform 10 merkins, back-pedal to cone #4, lunge-step to cone #5, and perform 20 LBC’s in the “lounge”.  Repeato for duration of 8 minutes.

 

Second Set:  6 minutes

With coupon (cement block), sprint to cone #2, zip-zag around hurdles to cone #3 and perform 10 blerkins, lunge-step to cone #4, upside-down army man (with block-on-chest) to cone #5, and perform 20 block LBC’s in the “lounge.”  Repeato for duration of 6 minutes.

 

Third Set:  2 reps

Pax partner up (with someone of similar body size).  Pax partner 1 transports pax partner 2 through Pentagon to cone #2 and #3.  At cone #3, Pax partners switch:  pax partner 2 transports pax partner 1 to cone #4 and #5.  When partners arrive in the “lounge”, pax partners perform 5 merkin-burpees, rinse and repeato.

 

2 minutes of dying cockroaches (at Pax own pace).

 

Pax slowsey over to flag-shovel with coupon for COT

COT

Countoramma, Nameoramma, Prayer

Job well done to the PAX! Tclaps to Fabio for the Pentagon of Pain! Welcome FNG-Barney Fife!