Got back to some basics today with 10 of F3s finest led by me El Heisto.
Warmup – jog to stop sign and back for a little bit of this and that.
Grab blocks all reps done as follows with a slow 1 2 3 count down and slow 1 2 3 count up. 10 reps done.
Set 1: Squats. Run up hill. 1 burpee. Back down to lot.
Set 2: Lunges (each leg). Run up hill. 2 burpees. Back down to lot.
Set 3: Good mornings. Run up hill. 3 burpees. Back down to lot.
Set 4: Farmer’s carry up the hill with block. 4 burpees. Back down to lot.
Set 5: V ups with block. Run up hill. 5 burpees. Back down to lot.
Set 6: Block pull throughs. Run to stop sign. 4 burpees. Back to lot.
Set 7: Block rows (each side). Run to stop sign. 3 burpees. Back to lot.
Set 8: Block push press, followed by 5 slow tempo merkins. Run to stop sign. 2 burpees. Back to lot.
Set 9: Block curls. Run to stop sign. 1 burpees. Back to lot.
Set 10: Skull crushers (done).
Announcements:
- Wing challenge NM Clubhouse – 8/25 (5 to 8 pm): https://www.signupgenius.com/go/10C0A48A4AF2CA0FCCE9-64999195-f3hotones#/
- Labor Day convergence hosted by SOS?
- 9/11 ruck (details pending) something like 8 to 12 at night.
No spoken prayers today.
Thanks to Futon for the Coffeeteria sponsor!