AO: Terminus
QiC: Martina
Pax Count: 6
Pax List: Buttercup, Chemical Bond, Lord Licorice, Martina, Tofu
FNG Count: 0
Downrange: Donkey Kong (not downrange)
Warm up:
SSH + stretching then moved all the equipment to mini-stonehenge
The Thang:
YHC’s first time Q’ing Shakeweight and took some inspiration from an Art of Manliness article called “Don’t just lift heavy, carry heavy“
Upper body AMRAP with each PAX at a station – 2 rounds (1m each):
- USA hammers w/medicine ball
- Curls w/coupon or sandbag
- OH press w/coupon or sandbag
- Bench press w/mega coupon
- Tricep press w/weight plate
- Jump rope
Lower body AMRAP – 2 rounds (90sec first round, 1m 2nd round):
- Leg lifts w/medicine ball (bonus occasional 5th F)
- Bear hug lunge walk w/sandbag
- Front squat w/sandbag
- Pickle pushers w/sandbag
- Deadlift w/mega coupon
- jump rope
A few mins remained at the end, so Donkey Kong was asked what exercise had he missed the most since his last F3 visit: bear crawls up the hill! well, since we did that yesterday and weren’t going to the hill… changed question to what core exercise did he miss, so he led us in Freddie Mercury to 30, in cadence.
CoT:
Prayers for Nashville.
Naked Man Moleskin:
Solid coffeeteria after at Caribou.