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9/19/24 The Armory
Relay Race – F3 StyleIntro/Welcome
Count o rama
Count off to make teams of 2The Thang:
PAX teamed up in pairs of 2 through Countorama and 1 block needed per team.
Cones were placed at either end of the parking lot. Side closest to the library was the Non-block workout side and furthest side was the Block workout side. Partners alternated sides, travel between cones the block was rifle carried and the block (the baton) was passed with straight arm extension to partner and then they went. Block workouts were preassigned a number of reps and teams had to Climb the Ladder by # until total number of reps reached. Workouts were written on index cards and the winning team won the chance to blind choose the next workout. Partners alternated at the start of each race so each partner would alternate the max reps of the chosen workout.Race 1-
Non-Block: Merkins
Block: Squat Thrusters (10)
Climb the Ladder by 2’sRace 2-
Non-Block: Squats
Block: Curls (25)
Climb the Ladder by 5’sRace 3-
Non-Block: American Hammers
Block: Skullcrushers (10)
Climb the Ladder by 2’sRace 4- WINNERS CHOICE
Non-Block: Big Boy Sit-ups
Block: Man-makers (10)
Climb the Ladder by 2’sRace 5-
Non-Block: Windmill
Block: WW3’s (5)
Climb the Ladder by 1Race 6-
Non-Block: Monkey Humpers
Block: Grave Diggers (10)
Climb the Ladder by 2’sRace 7-
Non-Block: Imperial Walkers
Block: Deadlift (10)
Climb the Ladder by 2’sCount o rama
Name o rama
6 – Purdy
LDP3 – Vespa
Announcements
Words of AffirmationCOT
Pax:
Yoshi (Q)
Echo
Rudy
Irish Hoss
Viper
Vespa
Purdy
Doubtfire
Clear!
Lonzo
Fat Amy
Norm
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