In light of so many f3 men completing the Blue Ridge Adventure Race last weekend, we did a mini Slab version that incorporated different aspects of the race.

After warming up, we loaded our camelbacks (cinder blocks) onto our backs and trekked our way to the front of the neighborhood where we performed box jumps as a team.

Then we traversed over to the playground for some dips to represent the “dip” we took in the Toccoa River.

Next we headed to the clubhouse porch for the paddling portion, represented by American Hammers. Added in the cinder blocks because the wind and water got rough so we had to paddle harder.

Trekked back out to the culdesack to rehydrate. Hammer curls are a great way to do this. Remember, small sips not gulps…

Down the mountain to the next culdesack for some chest presses with the coupon.

Over to the grass hill for some scrambling  bear crawls up and crawl bears down.

Parking lot for manmakers

Back to top of hill for some mountain biking (Freddie mercuries).

Culdesack for some squats

Bushwhacked up a mountainside (stair set) carrying our camelbacks the entire time with a squat at the top and bottom.

Returned to flag just in time.

All exercises performed in cadence as a team.