A-Team, F3, Fitness

Rock on, A-team

Strong showing of 14 PAX at A-team on the launch day of another new Carpex AO.  I wasn’t sure what kind of attendance to expect after all the hype surrounding the first day of Wolverine, but you can always count on allure of one of Carpex’s original workouts.  No hype, no nonsense, not even a Twitter account.  Just hard work and clean livin’.

Welcome FNG SunPass!

Warm Up

  • Progressive warm-up to get us from the locked gates toward the back of ACP
  • 20 Side Straddle Hops, IC
  • 15 Imperial Walkers, IC
  • 10 Windmills, IC
  • 20 Merkins
  • 20 Mountain Climbers, IC

Thang 1

  • Run from crosswalk to large shelter
  • 10 derkins
  • Run to opposite side of parking lot loop
  • 15 squats
  • Run back to crosswalk
  • 20 LBCs
  • Repeato x2
  • Various planks until all in

Thang 2

  • Find a partner and a semi-travelling rock to share. Line up against fence on basketball court
  • Abort bear crawl with rock on one partner’s back.  This didn’t go the way I envisioned it.
  • Partner 1: old-school ladder sprint; Partner 2: rock burpees until partner 1 is done; flapjack
  • Repeato above except with rock squats instead of burpees
  • Partner 1: Run with rock to opposite end, 10 wide grip merkins and 10 jump squats, backwards run back to start; Partner 2: BTTW until partner 1 returns; flapjack
  • Partner 1: Run with rock the perimeter of the court always facing the sand volleyball courts; Partner 2: Australian MCs until partner 1 returns.; flapjack

Thang 3

  • Mosey to bottom of hill
  • All out to top of hill, 20 double count Freddy Mercuries, return to bottom
  • All out to top of hill, 30 LBCs
  • Plank until all in
  • Mosey to front lot


  • 20 Heels to Heaven, IC
  • 10 Shakiras on each side, IC



  • Job interview for Pierogi’s M
  • Freebird’s new 2.0
  • Healing for Crimson’s long time pet dog and beloved family member

YHC took us out

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