Q: Harding
PAX: Freud, (Ratatouille) -(73/108), Reepacheap, YouTube, Luau (242/200), Pipes, Full House, Val, Harding
FNGs: None
COUNT: 9
This was the last stop to celebrate my 1-yr F3 manniversary tour week: 4 days, 4 Qs at 4 different AOs, bringing some different fitness instruments for the pax.
CONDITIONS: cool and a little breezy,
WARMUP:
Imperial Walkers, Copperhead squats, 8x Motivators
THE THANG:
Fitness circus stations, with changing pairs
PAX count into 1’s & 2’s. Each station has a 1 and a 2 PAX*
Each Station one Exercise is AMRAP. The other Exercise the PAX mosey to opposite end of the station, performs Exercise and returns to other PAX. Switch and repeat until timer is up. (~3 min).
At the end of each station set, PAX 1 moves to the “left” and PAX 2 moves to the “right”.
Repeat until one all pax stopped at each station.
That’s Round 1, Repeat for Round 2.
[*Depending on the PAX that showed up, YHC had a few versions prepared. With 8 PAX at the start, we proceeded with the lineup of exercises below… that was too convenient for (Ratatouille) -(73/108) though, so after sneaking into the rotation like a ninja, we added one more solo-station and proceeded accordingly].
8 Pax Version (** Solo station added during BD)
Round 1
STN-1
Battle Rope: Alt waves
Coupon: Goblet Squat
STN-2
Landmine: Extended Mower Row
Plate: Skull Crusher
STN-3
Sandbag: Deadlift
Coupon: 10 WWII SU
STN-4
Dumbbells: Alt Snatch
10 NC-TT Merkins[***]
**Solo Station ** 10 Merkins **10 BBSU
[*** No-Cheat Toe-Touch Merkins]
Round 2
STN-1
Battle Rope: Front Slams
Coupon: Swings
STN-2
Landmine: 180’s
Plate: Halos
STN-3
Sandbag: Back loaded Squat
Coupon: 10x OH Press
STN-4 Dumbbells: Renegade Merkins
10 Cobras
**Solo Station ** 10 Merkins **10 BBSU
Last exercise: help put the stuff back in the car.
MARY: a few gas pumpers…
ANNOUNCEMENTS/COT:
—— this is a very much late BB so I’ve forgotten what was said that morning, but they were not unheard.
I am so thankful for this group of men and the opportunity to be able to do this fitness, fellowship and faith cult we call F3 :sunglasses:.
