Four points of Pain
QIC: Fanny Pack
PAX: 6
Mileage: negligible +/-
La Croix , Captain Hook , Uncle Rico , Peppi D , Dilbert , Fanny Pack
F3
Mission Statement
Five core principles
Disclaimer
Warm-o-rama:
Tomorrow, gladly!
Thang:
Overhead hold for National Anthem
Modification: alternating 10 chest press and 10 LBCs
Pair up
Plank pull throughs
*Plank side by side
*Pull one bag across under chest and pass to partner, partner pushes it across under chest and then pulls it back through
Repeato 15x
Curls OYO x20
Four Points
*Bear crawl bag drag out, 15 overhead press, rifle carry back
*Crawl Bear bag drag out, 15 back squats, rifle carry back
*Heavy Smurf Walk out, 15 heavy LBCs, rifle carry back
*Sandbag Clean and throw out, 15 SSH, rifle carry back
*5 bag thrusters every time at center
Repeato until Halt (all PAX almost finished 3.75 laps)
CoT
Count-o-rama
Name-o-rama
PAX shared about their fathers.
Playlist was chosen specifically to build the PAX up during the tough tough in the dark dark. Fill yourself with positive!
Men of worth!
![](https://i0.wp.com/f3goldrush-s3.s3.us-west-1.amazonaws.com/wp-content/uploads/2021/11/12154801/Playlist-641x1024.jpg?resize=640%2C1022&ssl=1)
Ball of Man
Prayer