8 Stations and Sparks flying

8 Stations and Sparks flying

YHC flew in last minute to set of the work for the day, 8 cones, 4 plates and misc. equipment laid before the group of men

WU:40 High Knees, 30 SSH, 20 MC, 10 Merkins, 20 IW, and 15 Arm Circles

The Thang:

Started with a quick mosey over to the school for a round of 15 Box Jumps, 15 Burbee’s and 15 LBCs, Follow with a set of 10 of the same and then a quick 5. The warm up was over and it was time to hit the gauntlet.

The work was 4 simple lanes for groups of 3, one running worm burners to one side to relieve the other of the drill. Each station was 4 min.  1st. Squats- Russian twist 2. Curls-Jump rope 3. Tricep extension-upright row 4. lateral front raise- jump rope

Finished that for enough time to do 45 second rounds at each station adding burbees, bicycles and MC to the rotation for each pax

Moleskin:

The music was fun, the work was tough, Dasher and Doc kicked up enough speed on worm burners to throw sparks.  Turtle or Shampoole opted for burbees at the end aaaannnnddd we watched the jail breaks of all jail breaks with Popeye racing Doc with an epic finish…..Reminded me of Rocky three when Roc beat Apollo on the beach..

Annocements:

Plan B- Posse set up help with sign up Genius for this Saturday.

F3 Family day pushed back (will advise of new date)

Spartan Race- April 9th Team name F3 Warriors

Shop Dawg–Thanks for taking us out