The 6 hardest men south of Ironbridge eschewed the fart sack for a State Farm beat down! As my favorite Vermont Senator would say “Either every PAX receives a fair share of burnout Merkins, or none do!” In that spirit – everyone got a little taste this morning 🙂 I’ve noticed when doing numbered reps, PAX can tend to tailor their form, effort, or cadence to finish whatever reps are issued. Today’s XO’s focused on complete failure – “berning” out each muscle group in tandem via reps to failure or tabata style circuits. The Southside 6 was rewarded with some State Farm Coffee Fellowship after they conquered the following…
- Waramarama
- Start Slow – 10 Tempo Merkins
- Mosy
- Speed Drills around Cones
- Ukrainian Soldiers, Disclaimer
- Other various I.C. Warm-ups
- Partner Stretch (@Shaw-Shank and @Posh seemed quite comfortable with each others’ touch)
- THE THANG
- COP 1 – Burn-out Merkins
- Partner Up
- Pax 1 (timer) – Merkins with excellent form – GO TO FAILURE
- Pax2 – Runs around bball court
- (3 Rounds)
- COP 2 – Burn-out Kicks
- Swap Partners
- Pax 1 (timer) – Donkey Kicks – GO TO FAILURE
- Pax 2 – bernie the bball court
- COP 3 – Burnout Pull-up Circuit
- Here we did pull-ups IN CADENCE – did the following as a group…
- 5 I.C. Pull-ups
- Run 200m (to other playground)
- 4 I.C. Pull-ups
- Run 200m (and back)
- 3 I.C. Pull-ups
- Run 200m
- 2 I.C. Pull-ups
- Run 200m
- 1 I.C. Pull-up – ADD 30 SECOND HOLD
- MBTTF
- COP 4 – Finisher Calisthenics Burn Out
- Group does burpees
- 2 Pax sprint to dumpster and back
- Repeato through the gang
- Group does Mtn Climbers
- 2 Pax Sprint to dumpster and back
- Repeato through the gang
- Numbers, Names, YHC Took us out
- NMS
Enjoyed some coffee time on the tailgate of YHC’s truck. I received a nice carafe/thermos for Xmas and it has motivated me to make 5-6 extra cups in the morning before F3. Nothing like sipping on some hot coffee even for a few minutes after a beat down and actually catching up with the Bermuda squad. I have to say – the 6 PAX who posted today are arguably some of the hardest PAX in the region (you heard me SOJ 🙂 ) – so we sharpen the iron in a serious fashion every Tuesday – it’s an honor to lead them and it makes me smile!
Shine the light this week – SYITG
-State Farm
