AO: Terminus
QiC: Smalls
Pax Count: 9
Pax List: Buttercup, Credit, Dimples, Flathead, Gofor, Gump, MARTA, Martina, Smalls
FNG Count: 0
Downrange:
Warm up:
- 11 Burpees
- 34 SSH
- 34 overhead claps
- 11 Burpees
- 34 mtn climbers
- Stretch OYO
- 11 Burpees
The Thang:
Mosey across the meadow to the rock pile, grab a rock, go up to the top of the stairs between the rock pile and the startex
E3MOM – 11 Burpees every 3 minutes
In between sets of burpees, work up the ladder (start at 1 rep each, add 1 each round):
- Thrusters
- Rows
- Tricep Extensions (choice of overhead or lying down)
- Reverse Crunch
- Weighted Lunge – hard count
- Run to bottom of stairs and back (always just once)
We made it through 8 rounds of burpees here, so 88 plus 33 from the warmup made for 121 total!
CoT:
I closed with a reflection on how the difficulty of the last year has challenged me, and I needed the resilience and support that a community like F3 has fully helped me forge. Grateful to enter another year knowing these men are with me.
Naked Man Moleskin:
If I’d known we’d have 9, I would have planned Ultimate Frisbee. Alas, 5 HCs as of planning time last night didn’t seem like enough…
Gates would have loved this one…