3 Ring F3 Circus

The Greatest F3 on Earth! The three ring masters were Freedom for upper body, HorseHead for lower body and YoungLove for Core. While the chatter was at full tilt we eventually succumbed to 02 deprivation, the #JukeJeep fired up and the feats of strength began scored by various metal repertoire.

Mozey around the CCS parking lot.

Circle up in the CCS soccer field:

Words were spoken

30-2 handed swings oyo

20 – SSH

30-2 handed swings oyo

20 – IW

30-2 handed swings oyo

20 – Clean and Press (10 each arm oyo)

30-2 handed swings oyo

3 Ring Circus:

all pax divide into three large groups

each group does 5 minute increments at each station, starting at station 1,2 or 3.

At the completion of said increment, take a lap around soccer field,

Rotate to different station/ repeato

We got in 6 increments.

Freedom Station (upper):

The basics… (varied somewhat each time)

30 two-handed swings oyo

20 Clean and Press (10 each arm)

20 Snatch (10 each arm)

20 supine overhead tricep press

20 Pullovers (on your six), followed immediately by 30 Fast Chest presses. (repeato)

20 Single Arm Chest Press (10 each arm)

Horse Head Station (lower)

Round 1

2 men on tires while remainder perform:

Swing

Goblet Squat

Good Morning

RDL

Lunge

Round 2

2 men on tires while remainder perform:

KB Step up on bench

Swing

Dead Stop Swing

Dead Stop 1H Swing

Reverse Lunch

Teabag Squat

YoungLove Station (Core):

– divide into 2 teams for hammer-tire relays.

– Partner 1 uses sledgehammer to hit tire about 30 yds. to Tackling Dummy’s white truck (don’t actually hit the truck!) and back while other partners complete exercises.Flapjack until all partners have opportunity to swing the hammer #equalopportunity

– Exercises included: 2-hand kb swings, flutter-press, LBCs, The Plank and 1-hand kb swings

Finish:

lining up on the north end of the field with KBs

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

30-2 handed swings oyo

mozey back to start line with KB and plank

repeato

30-2 handed swings oyo

mozey with KB aprox 50 yds to opposite end of field

20 snatches (10 each arm)

mozey back to start line with KB and plank

COT:

15 Burpees

the end

TClaps to my two co-Q’s today, HorseHead and YoungLove. Some notes from the trifecta were as follows:

– Witch Doctor was making sparks fly as he swung the hammer. Any damage to the parking lot will be taken from his monthly F3 dues
– DK mastered the short, efficient stroke to effectively and quickly move the tire across the space
– PopTart tried the often attempted, rarely mastered technique of swinging the hammer at a rolling tire. Keep trying, slugger.
-Bananas evidently and conveniently heard ’13’- 2 handed swings as opposed to ‘30’, regardless of how many times Bulldog corrected his recent hearing failure.
– HorseHead, aside from being a part of the q trifecta, kept uttering inappropriate gestures towards YHC.
–GoodHands almost had the new flying bell circus as his grip was apparently compromised.

Thanks to Barracus for leading plank-o-rama

Thanks men for a great morning. Thanks for showing up and for working hard!

TClaps to Simba for the out.

Blessings All! Freedom