10 men, made it out to Union County newest yet to be named AO. The workout went like this:
SSH x 30 In Cadence
Mountain Climber x 30 IC
Squat x 30 IC
Imperial Walker x 30 IC
Merkins x 20 IC
Mosey over to the benches next to the school entrance.
On your own 15 box jumps, 15 dips, 15 Derkins
Mosey to the lot in front of the entrance.
Did exercises running to each light around the media (7 total) did 7 reps of each exercise then running back around media all the way back to starting point, did 7 Jumps squats at each light on the first round, then 7 Merkins at each light for the second round and lastly 7 LBC at each light.
Mosey back to the cars, got various weights off of my car, ranging from 45 to 25 pounds, regular and bumper plates.
20 Thrusters IC
10 Forward lunges with weights IC
30 Dolly IC
30 Bicycle IC
20 lunges with twist with weight IC
20 squats with weight IC
40 LBC IC
and about 16 American Hammer IC (Transporter’s request)
Great work today, happy to see a large group for a just now official AO. I really pushed the group and everyone did their best, as usual Transporter, Dasher and Short Circuit they were by my side pushing hard. Can see huge gains on many of the newer F3ers, like Popeye and TBall, this guys have been posting regularly and it shows, as well as Turtle who I don’t think has miss a workout since he joined F3. I hope to see you all tomorrow at Commitment.
Dasher remind us of the attendance challenge against Outland next Saturday.
Transporter encouraged everyone interested to sign up for upcoming Spartan races in 2016.
Was decided to officially start the Friday AO at Cuthbertson, YHC was designated as the site Q and Dasher as the CoQ, still trying to decide on the name.