Tires and Kettle Bells make a great combo!

Tires and Kettle Bells make a great combo!

Showed up @ 5am for the Pre run when one car crawled into the lot. Out popped an 18yrs old FNG who asked “is this F3?” I said “sure, let’s go run 3 miles!” When we returned this is what we did…

Warm up by running to spirit rock and back. 10 burpees / 25 KB swings / 10 burpees. Repeato!

Partner up w your bells and grab 1 tire. P1 runs around track with tire over head. P2 does swings until P1 is finished. Flapjack. Repeat w goblet squats, snatch’s, and cleans.

Farmer Carry w partner to top parking lot by hill.

Bottom of hill P1 does swings. P2 runs up hill w tire and does 10 Merkins, runs down and Flap jack. Repeat all the way down 10,9,8,7,etc.

Farmer Carry w partner back to lot and return tires.

5 min of Mary. Flutter press w KB X 15, Mason Twists w KB X 10, Lughanis w KB X 15, lbcs w KB X 15

COT

Great work by everyone! I got to admit the nerves were knotting up my stomach as this was my VQ @ Skunkworks even though I’ve been coming for 3 years. Thanks for the confidence Fletch and Harley!!

I quickly called an audible on the first excercise as the original plan was to do 8 laps around the track w the tire. I stopped at 4. Shoulders were smoked!!!

I was a little disappointed in the lack of chatter by Spackler today. I intentionally partnered w he and Goodhands thinking I’d get some laughs in today. Nothing – no material what so ever!

Good group but a bit quiet – maybe O2 deprived? Thanks for the opportunity to lead you guys! Always a pleasure!

Request for prayer for Destiny as he is in the hospital.