7 bad boys brought down the house at Bermuda this morning. YHC had some business in Richmond today and had to come in a night early to see THE BOYS again. I brought the worst beatdown I’ve experienced while up in PA so far. Everyone loved it… ha. This WOD is supposed to be an “equalizer” as there is no running, so it’s good for all PAX. It’s a good “PFT” Type WOD to do each quarter to test your fitness. For your viewing pleasure… SMACK TALK.
- Warmarama: 1 Mile Mosy
- Welcome, Disclaimer
THE THANG – SMACK TALK
- For time – complete all XO’s in sequence, 10 reps each, followed by 9 reps each,… down to 1 rep
- EMOM – Break for 3 burpees
- S – Coupon Squats
- M – Merkins
- A – Arlos (Coupon High pulls)
- C – Curls
- K – Coupon Swing
- T – Thrusters
- A – Alternating Rows (Law mower pulls, reps/side)
- L – Coupon Lunges (reps per side)
- K – Knees to Elbow (From plank position)
The first few rounds are AWFUL -once you get down below 5 it becomes manageable. The burpees are always a good “F YOU” during your progress. Challenge yourself to get below 35 minutes.
-State Farm – 29Minute (New PR)
-Heist/Swoop – 31 Minutes
-Bo, Big Rig, Pool Boy, Broadway – got down to about 4 reps round remaining due to time. Were on track for about 35-36 minutes to completion
CLOSEOUT
- Names, Numbers, Announcements, Prayers
NMS
I freaking love these guys! I shared how important and impactful it’s been for me starting a new region in Central PA. it’s really accelerated the love and passion i have for this thing called F3. Reminder to all if you are getting “comfortable” with the success of F3 Richmond – pick something to get out of your shell (EH Someone who needs it, print business cards and hand those out, Volunteer for 3rd F, do a CSAUP). We are changing hearts, minds, bodies, and lives with every headlock.
Always a pleasure to get back in these parts and try to challenge some of the hardest MOFOS out there. SYITG again soon!!
-State Farm
