Random Selection

AO: The Wreck

When: 04/18/2018

QIC: Bear

PAX (): Zima, Turbine, Sprocket, Crablegs, Squeegee, Goat, Jackelope, Rusty, Mad Dog, Ariel, Circus, Polaroid, I-beam, Thumper, Aflac, Bear

It was a beautiful morning at The Wreck. 16 Pax Strong. QIC created the workout by picking random exercises from F3 nation and grouping them in a way that hopefully made sense.

Warmup near the flag under the big top:

  • SSH IC
  • Imperial Walker IC
  • Mtn Climber IC

Bear Crawl Ring of Fire:

  • Bear crawl in a circle until Q says stop
  • Pax Hold Plank
  • Q does 10 Merkins then go around circle until everyone has done 10 Merkins
  • Repeat but with 5 Merkins the 2nd time around
  • Mosey to midway parking lot

Broad Jump Burpees from one side of lot to the other then mosey to football field


  • Cooler – IC – side plank – leg up 1 – down 2 – curl leg to chest 3 – back to start 4
  • JLos
  • Repeat 2x

Super 21

  • 1 Merkin / 1 Big Boy Situp
  • Increase by one each time until you do 21 Merkins and 21 BB Situps
  • 231 Merkins and Big Boy Situps in 15 minutes! Dang!
  • Some fast and strong Pax ran the field when done
  • Mosey to wall by baseball field

11’s – Derkins and Wall Jumps until time called then mosey back to flag.


  • Prayers Needed
  • I-beam’s son Hardin with multiple ear infections; may require tubes
  • Goat is traveling to China tomorrow for work; prayer for his family while he’s gone
  • Announcements
  • F3 Alpha cookout this Sunday at Lake Windward; let I-Beam know if you are coming so they can get a headcount.

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