AO: Shadow
QiC: Seles
Pax Count: 9
Pax List: BiBo, Curveball, Diablo, Fireballs, HVAC, Novocaine, Seles, Wreck-It Ralph
FNG Count: 0
Downrange: Grasshopper (need to get his info into new system and invite him to Slack)
It was the coldest morning of the year so far and nine hearty men got out of the warm fartsack and joined Seles in another beatdown. It was great to see Grasshopper posting after several years away!
Warm up:
8 Side Straddle Hops, 8 Peter Parkers, 8 Prisoner Squats
8 Toy Soldiers, 8 Mountain Climbers, 8 Sumo Squats
8 Imperial Walkers, 8 Stone Mountains, 8 Standing Lunges
All i.c.
The Thang:
Mosey to Picnic area for some repetitive work (in sets of 3!)
11’s: Step-ups and Dips
Mary: 19 Freddie Mercurys i.c. 3X
11’s: Step-ups and Dips
Mary: 19 Low Leg Raise i.c. 3X
11’s: Step-ups and Dips
Mary: 19 Heels-to-Heaven i.c. 3X
Mosey back to track at the middle school for a “Mile of 50s” (jog 50 m then sprint 50 m for 4 laps)
Mosey back to start for 8 burpees oyo 3X
8 Low, slow squats
CoT:
HVAC took us out. Need signups for Tuesday/Thursday Qs! Diablo says sign up for your next Q when you do your backblast for the one just completed.
Naked Man Moleskin:
Great to see Grasshopper back in the PAX today. Just goes to show that F3 is always there for you no matter how long you’re away from the fold!