AO: Hot Tin Roof
QiC: Morphine
Pax Count: 9
Pax List: ABC, Amber, Beetle, Bologna, Brass Monkey, Credit, Morphine, Pascal
FNG Count: 1
Downrange:
Warm up:
3 sets:
SSH x 15, each warm up round with a different leg exercise (lunge/squat/RSL) x 10, merkin x 7
The Thang:
Run to Sunrise Porch. Pyramid of exercises starting with #1 then stairs x3 then #1,2 then stairs x3, etc. All in cadence except for 1 and 2
1) 7 burpees
2) 7 Naismiths (single)
3) 7 Merkins
4) 14 Mason Twists
5) 14 gas pumpers
6) 14 LBC
7) 14 Carolina Drydocks
CoT:
Welcome FNG Loan Shark! Beetle took us out with a short but thoughtful prayer.
To my HTR and F3ATL family, it’s been a hell of a run since my first post in May 2014! I value all of the friendships I have made and the coffee we’ve shared! I’m just up the road and I’ll pop up from time to time! Come visit F3Alpha