Meet My 3 Friends: Bells, Bags, & Frank



Meet My 3 Friends: Bells, Bags, & Frank

DATE: 2023-05-06 AO: Olympus Q: Krzyzewski PAX: voodoo, flipper, ickey_shuffle, Cheese Curd FNGs: None COUNT: 5 Will keep the banter brief on this one, but solid hybrid workout with plenty of punishment from the KBs and sandbags. Shout out to Cheese Curd, who joined us and somehow didn’t leave, despite all the unsolicited advice he graciously received from the pax. Good to see ol’ Frank come back for some lower body punishment too. Let’s get into it. WARMUP: 10x swings, prying squats, 10x swings, arm circles, 10x swings THE THANG: (#1) Alternating sets of Double Cleans (10x) and Switch Hand Swings (20x) for 5 sets (#2) Snatch Test Prep – 8 e/s for 5 sets (#3) Sandbags 15min AMRAP – alternating rest and sandbag action with a partner; sandbag activities included the Merkin Monster and Up and Up (#4) Carries – KB waiter / rack / suitcase down and back (#5) Carries – sandbags alternating farmer carries, bear hugs, and sprints with Frank down and back MARY: Only had time for 5x (e/s) slingshots to finish off the workout ANNOUNCEMENTS: Shirt orders are live – get them in by 5/16: f3.mudgear.com/collections/active-preorders/products/f3-south-charlotte-area-51-pre-order-april-2023 Snatch Test on 5/20 Brewruck is on 5/27. Visit the pre-blast for more info: f3southcharlotte.com/2023/03/30/the-brewruck/ COT: Rumor has it one of the fine gentlemen from Olympus or The Rock took us out. Unfortunately, today I was able to finally check off the “yak during COT” box in F3 bingo so it’s all a bit murky. Looks like some sort of food poisoning, but YHC is on the mend. We’ll catch you all next week.

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