- QIC: wingman
- Pax: @wildturkey, Midriff, stonehenge, ToeJam
I made ten pounds of fudge this morning
Date: 2023-12-09 AO: stonehenge Q: fire_hazard PAX: midriff, wildturkey, ToeJam FNGs: None COUNT: 4 4 men cruised in for a sandbag preworkout…. not sure toejam had planned on that, but he played along.
we had 5 sandbags so we completed the following 5 exercises then completed a lap around the lot.
Squat dead lift curl overhead press bent over row Bags weighed from 40-60 lbs
No one else showed up so we went on our merry way.
Head toward lochness for some warmups (we were already warm but this is what we do at F3).
Do a large circuit around lochness and into the fitness trail with the following exercises. 10 pull ups – fitness trail 10 big boy dips – fitness trail 10 derkins – picnic tables 10 jump ups – first wall 10 flutters IC – second wall 10 burpees – side walk convergence do 5 rounds.
This left us with 15 minutes, so we headed to the bull ring. One lap around with 2 burpees at every speed bump.
head home and stop for 30 big boy situps along the way.
YHC judged the time wrong and we had a minute and a half left when we got back so we did as many burpees as we could for the last 90 seconds.
quick COT and then bagels.
Announcements: come to Deck the Halls.
All of the crew pushed hard today. Wildturkey seemed to really love the burpees. they are his favorite. I think this is the most I have seen our runner friend Midriff’s hands on the ground in a long time. Toejam pushed hard today and brought a light so we could see on the trail.
Great work from all. Thanks for the chance to lead.
we had 5 sandbags so we completed the following 5 exercises then completed a lap around the lot.
Squat dead lift curl overhead press bent over row Bags weighed from 40-60 lbs
No one else showed up so we went on our merry way.
Head toward lochness for some warmups (we were already warm but this is what we do at F3).
Do a large circuit around lochness and into the fitness trail with the following exercises. 10 pull ups – fitness trail 10 big boy dips – fitness trail 10 derkins – picnic tables 10 jump ups – first wall 10 flutters IC – second wall 10 burpees – side walk convergence do 5 rounds.
This left us with 15 minutes, so we headed to the bull ring. One lap around with 2 burpees at every speed bump.
head home and stop for 30 big boy situps along the way.
YHC judged the time wrong and we had a minute and a half left when we got back so we did as many burpees as we could for the last 90 seconds.
quick COT and then bagels.
Announcements: come to Deck the Halls.
All of the crew pushed hard today. Wildturkey seemed to really love the burpees. they are his favorite. I think this is the most I have seen our runner friend Midriff’s hands on the ground in a long time. Toejam pushed hard today and brought a light so we could see on the trail.
Great work from all. Thanks for the chance to lead.
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