It had been a while since the #TheGirlfriends and I had Qed at The Widowmaker. I was looking for something different to bring to the PAX and the F3Nation Exicon came to the rescue once again!
We moseied to the top of the parking lot and performed:
Then picked up Nacho on the way back to Truck Norris for everyone to pick up a girlfriend for the morning.
It is still dark at 0700 this time of year in The Alpha so we mosied on to a lightly used parking lot so we could exercise without running in the dark on the trails or getting run over in the dark on the street.
Tortoise and the Hare
We partnered up for Tortoise and the Hare B.O.M.B.S.
Partner 1 rucks on with his girlfriends and his partner’s while partner #2 stops and performs the exercise and then runs to catch up with his partner and they flapjack with partner #2 rucking and partner #1 performing exercises. 5 sets for each exercise to spell out BOMBS.
Each of the following in 5 sets:
5 reps Burpees
10 reps Outlaws (Flutter kick position and draw O’s with your feet together)
15 reps Merkins
20 reps Big Boy Sit Ups
25 reps Squats
We ran out of time as we were knocking out the squats. We collected back together and shuffle rucked back to the flag with out girlfriends.
Back at the flag:
20 Overhead Press with the Girlfriends IC
20 LBCs IC
Several PAX with friends/family with health concerns
Make the most of today!
Great temps and no rain at The Widowmaker this morning. I always look forward to a morning at The Widowmaker with the HIMs of F3 Alpha!