F3 GPT: General Physical Torture
Pax: Bessie (Q) and Southie
Location: The Pit
1) WARM-O-RAMA — 5 MINUTES
• 20 Side Straddle Hops
• 15 Imperial Walkers
• 15 Hillbillies
• 10 Arm Circles (forward)
• 10 Arm Circles (backward)
2) THE BEATDOWN — 30 MINUTES TOTAL
5 Stations × 6 minutes each
Rotate clockwise. 30–45 sec to transition.
Each station is AMRAP style (as many rounds as possible in 6 minutes).
STATION 1 — Legs & Shoulders
6 minutes AMRAP
• 15 Cinder Block Swings
• 15 Goblet Squats (coupon at chest)
• 10 Overhead Press (coupon)
STATION 2 — Upper Body
6 minutes AMRAP
• 20 Merkins
• 10 Cinder Block Rows (RIGHT arm)
• 10 Cinder Block Rows (LEFT arm)
STATION 3 — Carries & Legs
6 minutes continuous
• 40-yard Cinder Block Carry
(bear hug or suitcase carry — switch hands halfway)
• 20 Bodyweight Lunges (10 each leg)
STATION 4 — Low-Impact Cardio
6 minutes AMRAP
• 20 Step-Back Burpees
(step back → merkin → step forward → stand — NO jump)
• 30 High-Knee Marches (in place)
• 20 Air Squats
STATION 5 — Core & Grip
6 minutes AMRAP
• 20 Cinder Block Swings
• 10 Cinder Block Around-the-World (each direction = 1)
• 30 Flutter Kicks (4-count)
3) MARY — 4 MINUTES
Core work, cadence optional.
• 25 LBCs
• 25 Freddy Mercuries
• 25 Flutter Kicks
• Plank until time
4) CIRCLE OF TRUST
Leave a Reply