Short sleeve temps, humid. Wet asphalt, perfect for ab work. YHC sped into the lot Tzatziki style and we got to it immediately.
Mosey to the monkey bars. PAX circles up for SSHs in cadence. One at a time around the circle, each man falls out for 8 pullups, falls back in to continue SSHs, next man, 8 pullups, etc. PAX was twelve strong so it took a few to get around the circle. Run BTTF.
Andy Dufresne, dead man hang, cherry pickers, merkins, copperhead squats, hold a deep squat.
20 deadlifts, 14 merkin pull throughs, 20 skull crushers, repeat 3x
20 swings, 20 overhead press, 15 WWIIIs, repeat 3x
20 single leg deadlifts (10/leg), 30 one arms rows (15/arm), 20 curls, repeat 3x
80 calf raises, 20 upright rows, 21s, repeat 3x
Time called. Names, numbers, announcements. YHC took us out.
Great job today fellas. It was special to see both new and familiar faces, and I’m just over two years into F3 myself, so a lot of different eras in the mix. To the new guys, I hope you stick with it, you will get out what you put in. To the guys before I started, thanks for leading the way and welcoming me in.
